WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Glen (Hero wod) Workout

    For time:
    30 Clean & Jerks 60/42kg
    1,6km Run
    10 Rope climbs 4,5m
    1,6km Run
    100 Burpees

  • Partner Workout Workout

    10 rounds
    200m run
    rest 15 sec
    partner rows, bike or ski erg that time
    rest 15 sec

    that resting time is for swiching parts and take few
    breathings, this workout should be treshold pace, not all
    out but moderate hard.

  • Accessory Workout

    3rds
    8-12 Leg curl w/ball
    rest 10s
    5 x Box Jump
    rest 90s

  • OPTIONAL Workout

    Aerobic capacity, 1-2 rounds:
    500m row
    500m ski
    1000m c2 bike
    800m run
    (easy/moderate pace)

  • Strength Strength

    Deadlift (15 mins )
    3 sets of 10 reps
    -touch n go style
    - build up to max weight and repeat it twice within 5% difference of the first weight
    - rest 3 mins

  • Warm up Workout

    3 rounds
    1:00 machine
    10 Dynamic Squat Stretch
    10 Inchworms
    10 kip to swings

  • Accessory work Workout

    3 rounds
    10 hspu / box hspu
    20 front racked lunges @light/moderate weight
    30 abmat sit ups
    rest 2 min bwn rounds

  • 10 rounds Workout

    200 Meter Run
    10 Toes to bar
    10 Dumbbell Snatch (22.5/15kg) (Alternate)

    (Time cap: 20min.)

    • Ohjeistus:
    • Suorita 10 kierrosta/20min. rennon reippaasti. Ei aikaa vastaan, mutta reippaalla temmolla.
    • Tavoittele t2b:ssa ja snatchissa suorittaa sarjat ilman breikkejä.
    • Tavoittele pitämään tasainen flow.
    • Skaalaa toistoja hieman alaspäin, mikäli esim. T2B on sinulle hidas ja haastava liike.

  • Power clean Strength

    Every 90s. x8
    3 Power cleans
    @65%-85%

    • Ohjeistus:
    • Pysäytä tanko aina alhaalla. Ei TnG nostoja.
    • Pyri pitämään tasainen nosto tahti, 1+1+1.
    • Etene nousevin kuormin.
    • Puhtaat nostot.

  • Accessory Workout

    4rds
    8-12 x Hip Thrust
    rest 90-120s
    8-12 x Goblet Squat, 2s pauset @ bottom