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

  • Extra Credit 12-11-2019 Workout

    Banded Triceps Complex x AMRAP 1 each position
    - supinated + pronated + overhead
    Then,
    - Half-kneeling Biphasic Pec Strech x 60s each
    - Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Basic Conditioning Workout

    Basic Conditioning
    For 40min:

    100 Air Squats
    While Partner....
    Plank Hold

    90 Ring Rows
    While Partner....
    Superman Hold

    80 Pushups
    While Partner....
    Hang Hold

    70 Burpees
    While Partner....
    Handstand Hold

    Share as you wish
    HR<AT

  • Soutu, pyörä ja hiihto twistilla Workout

    "Run the Jewels"

    Soutu ja hiihto 2km tai pyörä 4 km
    600m Juoksu (10 kierrosta sisällä) lisäpainon kanssa kahvakuula tai pallo

    Pyörä 4 km tai soutu ja hiihto 2km
    600m Juoksu (10 kierrosta sisällä) lisäpainon kanssa kahvakuula tai pallo

    Soutu ja hiihto 2km tai pyörä 4 km
    600m Juoksu (10 kierrosta sisällä) lisäpainon kanssa kahvakuula tai pallo

  • Deload week snatch complex Workout

    Snatch complex

    Every 90 sec x 6 sets

    Snatch pull
    Power snatch
    Squat snatch
    Snatch balance
    OHS

    Kuorma KORKEINTAAN 50% 1RM tempauksesta!!! Tekniikkatreeninä. Koko kompleksi läpi aina unbrokenina ja ei tangon tiputuksia vaan TNG.

  • Strength 10-11-2019 Workout

    1a) Sledpush: 5 x 15-30m, AHAP. Rest approx 45s.
    - Use a heavy load for all 5 sets.

    1b) Crossbody Carry: 5 x 15m/side. Rest approx 45s.

    • Superset

  • "20.5” Workout

    For Time (Partitioned Any Way):
    40 Ring Muscle-ups
    80 Calorie Row
    120 Wallballs 9/6kg

    Time Cap: 20 Minutes

  • EMOM x24 Workout

    4 rounds:
    1.) Row (cal)
    2.) Ring/Bar Muscle ups
    3.) Rest...
    4.) Air bike (cal)
    5.) Devils press (w/ db's)
    6.) Rest...

    • go by feel.
    • you choose reps/weights.

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    3 set, rest as needed between:

    10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

    RPE 3 to 4

  • 8x 5 Thrusters with some Burpees Strength

    8x
    New every 2nd minute
    7 Burpee over bar
    5 Thrusters (AHAP)

  • WOD Workout

    AMRAP 15mins
    5 Power Snatches (52.5/35kg)
    10 Toes to Bar
    15 Wall balls 9/6kg
    GOAL : 5+ rounds

    Rx+: 60/42.5kg
    Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.