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 Workout

    EMOM 12 mins
    odd min: 15 wallball @9/6kg
    even min: 20 abmat sit up
    Scale reps if needed so you can fit into 40-45" work in each interval

  • Clean Strength

    5 sets of Squat Clean
    Rest 2-3min btw sets.

    Set 1: 3 @70%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @85%

  • Gymnastic Workout

    3 rounds:
    10-20sec pull up 90 degress hold (halfway)
    Rest 60sec
    8-12 pike box hspu (knees or feet on box/ Deficit)
    Rest 60sec

    3 rounds for quality
    1min handstand hold/ handstand walk practise
    8-12 alt pistol squats
    8-12 weighted hanging knee raises

  • SQUAT SNATCHES Strength

    Squat snatch 8x3x65%

  • Durante core 2 Workout

    Durante core 2
    10s. each
    5 rnds
    1) Arch Rock
    2) Arch Up
    3) Arch Hold

  • Snatch Balance + OHS Strength

    5 sets of:
    2 Snatch Balances + 2 OHS
    Set 1: @60%
    Set 2: @60%
    Set 3: @65%
    Set 4: @65-70%
    Set 5: @70%
    - Rest 2-3min btw sets

  • Ma 29.8.2022 penkki max1 Strength

    Penkki max1

  • WOD Workout

    4 rounds for time;
    10/7 Cal Bike/Row/Ski
    15 DB/KB Push-ups
    90 Meter DB/KB Farmer Carry
    Rest 60s
    Timecap: 15 mins
    UB carry is the goal!

    Extra:
    Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

  • Deadlift Strength

    DL: 5x3

  • WOD Workout

    For time:
    Buy in: 50 x Toes to Bar
    Then,
    50 x Front Rack Walking Lunges (52/35kg)
    *Every time you drop the bar complete 10 Bar Facing Burpees

    10:00 Cap
    Rx+: 60/43kg

    Extra:
    1 1/4 DB Glute Hip Thrust
    3 x 10-15 Reps. Rest 60s