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

  • 2 Cleans for 10min EMOM Strength

    EMOM for 10min, 2 Cleans, add weight every minute (start at about 60% of max), if a miss occues, drop 5kg and countine with that weight reminder of the 10min.

  • WARM-UP Workout

    5min Row, 30sec easy, 30sec hard. Increase the pace each minute.

    3 rounds: 
    2+2 DB Snatch into Thruster video
    10 Kipping Swing
    5 V-Up

    Banded Shoulder Flow video + 5 Down Dog to Cobra video

  • Perjantai 10.4. Workout

    Ring skills

    Wod
    12 min amrap
    200m Run/Row
    12 DB/KB clean and jerk
    8 Pull up

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    3-6 rounds of Body Flow video

    CONDITIONING

    “KB/DB Four Card Roulette”

    E4MOM x13 = 52min

    Flip 4 cards:

    1st card= Burpee
    2nd card= KBS or DB Swing
    3rd card= Goblet Squat
    4th card= KB/DB Snatch

    J=11
    Q= 12
    K= 13
    A= 14

    Work these as intervals and rest the remaining time from 4 minute.

    Tailoring options:

    J, Q, K, A = 10 reps
    Goblet squat—> air squat

    For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

    Your first 4-minute interval would be
    7 Burpee + 11 KBS +3 Goblet Squat + KB/DB Snatch

    Work these intervals with RPE 3 to 4

    COOL DOWN

    3-6 rounds of Body Flow
    


  • Deadlift Strength

    Every 1,5 min for 5 times
    1 deadlift @87,5-90% of 1rm.

  • Warm up Workout

    3 rounds
    1:00 cardio
    30-50 single unders
    5 inch worm
    5+5 suitcase deadlifts
    5+5 windmill
    10 hip bridges
    10-8-6 deadlifts , add weight each round.
    starting with barbell

    then do rest of your climbing sets for deadlifts

  • Warm up Workout

    Warm up
    2 rounds
    2:00 ergo
    10 inch worm
    15+15 banded lateral side steps
    15 banded air squats
    10+10 banded single leg hip bridge
    5 hang power snatch
    5 behind neck push press
    5 OHS with barbell

  • Running Workout 4 Workout

    SESSION 4

    400m Rest 20s x 4

    Rest 3 minutes x 3-4 sets

    Effort Level: 9/10 Pace: 5000m-2000m Ideal surface: 400m Track

    Notes: Run the first 400m of each block at your 5k pace then try to increase by 2-4s per lap as your move through the 400 sets. The final 400m of each block should be a very hard effort. Do not go out too hot because the 20s rest will catch up on your quickly.

  • ADDITIONAL DB/KB HOME WORKOUT Workout

    WARM-UP

    3-4 rounds:

    3 Russian Push-Up video
    6 Sit-Up
    9 Squat Jump

    Squat Flow video + Thoracic Flow video

    GYMNASTIC STRENGTH

    EMOM x10: same amount of Unbroken Push-Ups

    Pick a rep scheme that is challenging but doable. Start this progression rather light than difficult.

    Overall RPE 3 to 4

    Target: add 1-2 reps for the first 5 rounds compared to last week.

    “Chipper”

    50 KB/DB Deadlift
    40 KBS or DB Swing
    30 KB/DB STOH
    20 Lateral Lunge (switch leg after 5 reps)
    10 Burpees over KB/DB

    Rest 3min and repeat

    Overall RPE 3-4, go by feel.

    COOL DOWN

    3-6 rounds of Body Flow video

  • AMRAP20, run & snatch Workout

    Warm up: 1-3 rounds
    2-3min easy run
    30-60s fast run
    10 cossack squat
    10 DB/KB snatch
    2+2 perfect stretch
    *
    20min AMRAP
    400m/2min run
    20 DB/KB snatch
    20 air squat
    *
    optional: 20-30min easy pace run/walk