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

  • Tekniikka kehonpaino Workout

    Köysikiipeily: jalkalukko, käsillä
    Dippi punnerrus: teline, renkaat, kippaus
    L-sit: progressiot
    Käsilläseisonta: seinällä, yhdellä kädellä, kävely sivuttain seinällä
    Päälläseisonta+ nousu suorille käsille

    6 min alkavalla minuutilla

    1. 3 Dippi punnerrusta
    2. 30 sec käsilläseisonta/päälläseisonta

  • Reverse hypers & Bicycle Workout

    3 rounds for quality:

    20 Reverse hypers
    20 Bicycle abs (both legs = 1 rep)

  • Performance Workout

    A.
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps

    Build over the course of the sets to today’s heaviest double or triple.

    B.
    In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
    135/95 lb Ground to Overhead

    Rest 3 minutes

    In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
    Wall Ball Shots

    C.
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

  • 18JAN2016 Workout

    AMRAP (As Many Reps As Possible) of
    Tabata Double Unders
    Rest 1′
    Tabata Air Squat
    Rest 1′
    Tabata Pull Ups
    Rest 1′
    Tabata Push Ups
    Rest 1′
    Tabata Ab Mat Sit Ups

  • High Camp: 12 min Thrusters and Pullups Workout

    3 min max reps thruster (30/20)
    3 min max reps pullups
    2 min
    2 min
    1 min
    1 min
    Record total nbr of reps

  • Performance Workout

    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
    *Set 2 – 5 reps @ 55-65%
    *Set 3 – 3 reps @ 65-75%
    *Set 4 – 2 reps @ 75-85%
    *Set 5 – 2 reps @ 80-90%

    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 10 reps @ 70-75%

    B.
    Complete rounds of 21, 15 and 9 reps for time of:
    135/95 lb Power Clean
    Chest-to-Bar Pull-Ups

  • Performance Workout

    A.
    Every 3 minutes, for 15 minutes (5 sets) of:
    Power clean x 2 + Push Press x 2

    B.
    3 rounds, in teams of two

    As many power cleans as possible in 3 min, 1 min rest between rounds

    Choose weight that is challenging for partners to move without rest through 3 to 5 reps.

    C.
    Four rounds:

    10-20 GHD
    10-20 Cal skierg

  • VOIMA/TEKNIIKKA after WOD Workout

    EMOM for 6min.

    Minute 1. 8-10 Supine Ring Rows @ 2111
    Minute 2. 45s. Prone Plank hold

  • Box jumps and GHD sit-ups (main site Saturday 151212) Workout

    Complete as many rounds as possible in 10 minutes of:

  • 181215 Workout

    13 min AMRAP:
    - 30 x airsquat
    - 20 x Russian Swing
    - 10 x punnerrus