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

  • Endurance WOD Workout

    30 min time cap
    Partner WOD
    600 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    400 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    600 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    Reps split evenly as possible. Each run is done together. If it is raining change out run for a row/ ski/ bike

  • Front squat Strength

    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat x 1 rep

    Build over the course of the six sets to today's ""heavy"" Front Squat.

  • Engine - 6 rounds, E5MOM Workout

    6 rounds, E5MOM: Row 30/20kcal, 8 Burpee Box Over,

    Ohje: ota tämä harjoitus matalalla sykkeellä, tarkoituksena on liikkua hyvin ja hieman hikoilla ja hengästyä. Ei maksimisuoritus! Skaalaa tarvittaessa soutua, sinulla pitäisi mennä alle 2min soutuun.

  • VOIMA/TEKNIIKKA Strength

    Snatch
    E2MOMx3 Snatch x3 (Nousevat painot)

  • Movement Prep Workout

    • 2 minute varied wrist prep

    • Warm up circuit. You'll need a mat and to claim a space on the rack

    30:10 x 2 (8 minutes)

    alternating lunges + rotation
    passive hang
    inchworms + scapular push ups
    alternating CKC shin box + hip extension
    beast waves
    prying squat + alternating t-spine rotations

    12 minutes

  • 4 kierrosta: soutu / istumaannousu / etunojapunnerrus / S2OH Workout

    4 kierrosta aikaa vastaan:

  • Movement Prep Workout

    2 minute varied wrist prep

    4 minutes AMRAPretty
    Beast Wave x1/
    Beach reach x1/
    Scorpion Reach x1/

    In Spot,
    Leg Swings
    Floor Sweeps
    High Kicks

    10 minutes

  • Workout Workout

    1) 10 min. AMRAP:
    - 10 Total 1-Arm Alternating DB Snatches @ 30-50/15-35 lbs.
    - 10 Cal. Bike/Row/Ski
    - 10 Total (5/arm) Renegade Rows @ same weight as DB Snatches

    . . . 2 MINUTES REST AND IMMEDIATELY INTO. . .

    2) 10 min. AMRAP:
    - 8 Ring or TRX Rows
    - 8 Burpee Box Jumps @ 24/20 in.

    . . . 2 MINUTES REST AND IMMEDIATELY INTO. . .

    3) 10 min. AMRAP:
    - 25 Double Unders/75 Single Unders
    - 10 KBS to Eye Level @ 35-53/16-53 lbs.
    - 10 (Total) Box Split Jumps (5/Leg) @ 20 in.

  • 2-position squat snatch Strength

    10 x 2 position squat snatch (hang,floor)

    75-85%

  • Core Workout

    EMOM 20:
    A. 30s HS-hold
    B. 30s Plank
    C. 10 Hollow rocks
    D. 10 Air squats

    Alternate btw a, b, c and d.