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

  • Accessories Workout

    Variation of accessories

  • Nopeet lähöt Workout

    For time:

    20cal Echo bike
    20 fence over burpee
    (fence fasing)

    Rest 3min

    30cal Bike
    30 Db snatch (22,5/15)

    Rest 3min

    30cal Ski
    30 Toes to bar

    Rest 3min

    30cal Row
    30 Pull-up

    *This is a sprint workout.
    Scale reps and movements that you can keep fast pace.

  • Deficit Deadlift Strength

    Deficit DL: 4x4

  • WOD Workout

    For time :
    50 du
    50 air squat
    50 USA swing @24/16kg
    50 sit up
    50 Kb thruster @24/16kg
    50 du

    Timecap : 20mins

  • Strength Workout

    A) Deadlift against a band
    6 x 3. Every 60s.
    - These are SPEED reps
    - Approx 60% of 1RM

    B) Barbell Box Step-up
    4 x 5 each. Rest 90s
    - Box/Step height is 50 cm

  • Perjantai 29.4. Workout

    Mobility

  • Bench Press Strength

    5 reps @60%
    5 reps @70%
    max reps @80%
    rest 2-3 min bwn sets.

  • HS Skill Work (8min) Workout

    4x 20s ON / 10s OFF
    Handstand Hold (back against the wall)

    Rest 2:00

    4x
    10s Handstand Hold + 10 HS walking Steps + 10s HS Hold
    :30 Rest

  • 2x 10min amrap Workout

    2x 10min amrap
    5 Push up
    8 Renegade row
    250m Row

    rest 5min btw amraps

  • Strength Workout

    A)
    Close Grip Floor Press in Bridge
    8 x 3. Every 60s.
    - These are SPEED Reps, so use a weight that moves well
    - Slightly heavier than last week if possible

    B)
    Strict Pull-Ups
    6 x 4. Every 60s
    Options: Weighted, BW, Partner/Self Assisted on bar or rings