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

  • WOD 6.2 Workout

    2 rounds of
    80 DU
    40 air squat
    20 hang power clean 40/30
    -5 min rest-
    15-12-9
    T2B
    narrow push up
    OHS 40/30
    -5 min rest-
    9-12-15
    KBS 24/16
    push press 40/30

  • WARM-UP Workout

    3 rounds:
    3+3 Single Leg Box Jump
    1+1 Single Arm DB Press+Push Press+ Push Jerk +Split Jerk + Windmill
    10 Hollow Rock

    5-10 Down Dog to Cobra video + Banded Standing Hip Flow video

  • 2x Barbell tabata (10min) Workout

    8x 20s ON / 10s OFF:
    A) Good mornings
    B) Thrusters
    C) Bent over row
    D) Strict press
    2 rounds. Alt. btw A-D.
    Men 30kg / Women 20kg

    Rest 2min btw tabatas

  • Snatch Workout

    3-position squat snatch:
    @max 60%
    * work on 20min.

  • AMRAP 8min. Workout

    21 Wallball
    15 Burpee
    9 Kb swing

    Rx: wb: 20/14lbs, kb: 24/16kg
    Masters: wb: 20/14lbs, kb: 16/12kg
    Scaled: wb: 14/8-10lbs, kb:12/8kg

  • AMRAP 30min. Workout

    Teams of 3, (Relay Style)

    5 Toes to Bar
    10/7 cal Row / Air bike
    5 Power cleans

    • One athlete completes the full triplet while the other two rest.

    • The barbell weight increases every (6) rounds.
      (2 rds each)

    Weight 1: 50/35 kg
    Weight 2: 60/40 kg
    Weight 3: 70/45 kg
    Weight 4: 80/50 kg
    Weight 5: AMRAP @90/55 kg

  • Squat snatch + snatch balance Strength

    E2MOM for 16min
    1 squat snatch + 1 snatch balance

  • PERJANTAI 10.1.2020 Workout

    1. BENCH PRESS 4x4
    2. SHOULDER PRESS 4x8
    3. SKULL CRUSHER 4x12

    • Penkkiä tullaan tekemään tässä ohjelmassa useasti, joten aloita kevyestä ja lisää aina seuraavassa treenissä 2,5kg tankoon. Viimeisellä sarjalla tehdään niin monta toistoa kuin menee. (Jos ei varmistajaa, jätä muutama toisto varaa) Jokainen sarja tehdään samalla painolla.

    • Pystäri ja ranskalainen punnerrus sarjat tehdään kaikki samalla painolla. Levot by the feel. Suosittelen 2-3min ekassa osuudessa, tokassa 1-2min ja vikassa 1min.

  • Tiistai 28.1. Workout

    4x 2min työ, 2min lepo:
    - soutu
    - viivajuoksu w/ a twist

  • Extra Credit 28-01-2020 Workout

    Barbell Curls: 4 x 10. Rest 60s.