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

  • Back squat waves Strength

    E3MOM:
    - reps: 4-3-2-4-3-2+
    -- viimeinen setti on maksimitoistot ilman failia.
    - percentages of 1RM / RPE 8:
    -- 4 reps: 84 %
    -- 3 reps: 86 %
    -- 2 reps: 89 %

  • Strength Workout

    1) Squat Or Power Clean
    1x2 (80%)
    1x2 (85%)
    3x1 (90%)
    Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

    2) Clean Pulls
    3x2 (100%)
    Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

  • 2 x 8min AMRAP Workout

    12 DB snatch alt.
    10 DB goblet squat
    2 rope climb
    * -rest 4min between amraps*

    Scaled WOD
    12 DB hang snatch alt.
    10 air squats
    4 pull to stand

  • 23.10.2023 AMRAP 10 Workout

    Running o'clock ( AMRAP 10 )

    Byu-In Row 1000/900m
    ...Remaning Time AMRAP
    10 Burpee Box Step-Ups 24"/20"
    20 Russian Twist w/ Plate 15/10kg
    30 Air Squats

  • BBF 191023 Workout

    10x 2min ON/2min OFF

    A) 25 Wall Balls
    +
    Max Cal Row

    B) AMRAP of
    6 Toes-to-bar
    6 Push-ups

    C) 25 KB Swings
    +
    Max Cal Bike

    D) AMRAP of
    2 Wall Walks
    4 Box Jumps
    8 Squats

    E) 16 DB Snatches
    8 DB Lunges
    +
    Max Shuttle Runs (7,5m)

  • 181023 Keskiviikko A Strength

    4 rounds
    3 pause chin-up (2-3s)
    6-8 pause push-up (2s)
    1,5-2min rest

  • WOD Workout

    RX
    FOR TIME
    1000/800m Row/Ski
    Immediately Into
    3 ROUNDS
    15/15 Single Arm Hang KB/DB Cleans @24/16kg or 22,5/15kg
    10 Bar Muscle-Ups
    Immediately Into
    1000/800m Row/Ski

    Timecap: 20 mins

    SCALED
    FOR TIME
    750/600m Row/Ski
    Immediately Into
    3 ROUNDS
    10/10 Single Arm Hang KB/DB Cleans @ light
    10 Up-Down Pull-Ups
    Immediately Into
    750/600m Row/Ski
    Complete all 15 Reps on one arm and then all 15 on the other.
    RPE 8

    Timecap: 20 mins

  • Snatch Workout

    4-5 Rounds with light weight: (10-15min)
    2 Snatch pull + 2 High hang muscle snatch + 2 Snatch balance

    Huom! Kevyt ja tekniset painot.

  • 60min cardio Workout

    Easy pace cardio 60min

  • WOD Workout

    RX
    5 x 3:00; Rest 1:00
    50 Double Unders
    25/20 Cal Bike/Row/Ski
    Max Alt. Pistols w/ Time Remaining...

    SCALED
    5 x 3:00; Rest 1:00
    75 Single Unders
    20/15 Cal Bike/Row/Ski
    Max Air Squats w/ Time Remaining...
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Tib Raises
    1:00 Quad/Glute/Hamstring Foam Roll
    10 Elevated Calf Raises
    1:00 Back Foam Roll
    -Rest as Needed b/t Sets-