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

  • NBT Sweaty 36min Workout

    E3MOM, for 36 minutes, 3set of each
    1. Row 30/25 cal
    2. 50 DU + 20 WB
    3. Run 400m
    4. 15 C2B + 15 HSPU

  • May the 4th Be With You... A Strength Circuit Workout

    Set Up in partners to share equipment. Partners start on different exercises and cycle through from their individual starting point. Trainer designates order of groups headed to skier.

    May the Fourth be with you on this one....

    • BB Reverse Lunge to front step up (3 plates high)
      L/R

    • SA SL DB Row (Focus is to keep hips square Use DB rack for support only as needed)
      L/R

    • TGU to tall sit
      L/R

    • SA Half Kneeling OH KB Press, Contralateral
      L/R

    • Skier

    • Cross Body OH Slam. Rotate from hip through slam. Crunch opposite shoulder towards hip.
      L/R

    Stay on exercise twice in a row to complete both sides. Skier remain for two sets - have fun...

    20:10 (6 minutes) practice/ warm up set to get a feel for weights,

    Adjust weights as needed after practice round and stay consistent throughout once weights have been chosen. If you can go heavier than your partner, just move faster!

    Round 1 60:15 (15minutes)
    Round 2 30:10( 8 minutes)

    38 minutes

  • EMOM Workout

    12min EMOM
    even: 12 wallballs 9/6kg
    odd: 9 chest to bar pull ups

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    10 yleisliike boksihyppy
    10 varpaat tankoon
    20m tasajalkaloikka

  • WOD 28.4 Strength

    E2MOM for 5 sets
    3-position clean

  • 1.5.2017 Workout

    EMOM 10

    4 thrusters.
    2 sec pause on bottom. Moderate weight.

  • Gymnastics & skill training Workout

    Practise makes perfect!!

  • Power Cleans Workout

    Goal is 12-15 Rounds of Power Cleans

    30 min amrap of:
    10 Power clean
    Start with 40%/1RM, and perform 10 reps. Men add 5 kg after each set of 10, women add 2,5 kg every other round and 5 kg every other round.

  • KB C+J & T2B Workout

    10 min AMRAP

    • 12 KB single arm power clean and jerk 32kg/24kg (alternating)
    • 8 Toes to bar

  • Chilly Burn Workout

    Hold as long as possible, Once failed you have 10 seconds max to start next next. Score is total hold time. Longer is better.

    Lunge Hold R
    Bar Hang (knees at 90)
    Lunge Hold L
    OH Plate Lockout
    Rx weight W: 10-25 M: 35-45

    With remainder Timer