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

  • 2/19/19 Workout

    Warm up (0:00-10:00)
    :30 sec airdyne slow
    :30 sec active dive bombers

    :30 sec airdyne moderate
    :30 sec plyo

    :30 sec airdyne fast
    :30 sec push ups

    Mobility (10:00-15:00)
    1:00 samson stretch per
    1:00 hip opener per

    Pointers/skill(15:00-20:00)
    kettlebell swings-chest high, full ext, hip hinge
    prep:
    3 kb deadlift, 3 rkbs, 3 full swings
    pull up
    prep:10 scap pull ups, 5 kip swings, 1-3 strict ring row/strict pull ups

    Fittrain(12)
    as many rounds as possible in twelve minutes
    6 strict ring row/pull ups-challenge up chest to bar
    9-10 meter shuttle runs
    12 kettlebell swings 35/20-challenge up 53/35

    Opt(12)
    1600m walk/run
    5x5 ghdsu
    work up to a heavy clean and jerk(form)
    practice clean and jerk-keep load light to moderate
    gym 🐐

    Finisher
    :30 sec cauldron per
    :30 sec shoulder distraction
    30 figure 8's
    1:00 min hamstring stretch

  • Fri 14/12/18 Strength

    Strength:

    Deadlift

    5-5-3-3-3-1-1-1

  • Conditioning 17-02-2019 Workout

    4 Rounds for Time
    Row 400 Meters
    20 Walking Lunges
    20 DB Renegade Rows @50/30lbs (total)

    • 20:00 Cap

  • Strength 17-02-2019 Workout

    1a) Strict Chin-ups: 5 x 5. Rest 30s.
    - Options: add weight, bodyweight, partner assisted

    1b) Reverse Grip Banded Pushdowns: 5 x 10-20. Rest 30s.

  • Team WOD 16.2 Workout

    Matti & Teppo
    Fight for reps

    0-2 BIKE
    2-3 Rest
    3-5 Kbs
    5-6 Rest
    6-8 Partner wall balls
    8-9 Rest
    9-11 Burpee box jumps
    11-12 Rest
    12-14 Thrusters 25/35
    14-15 Rest
    15-17 DB snatch
    17-18 Rest
    18-20 Row
    20-21 Rest
    21-23 HPC 30/40
    23-24 Rest
    24-26 HR Push up
    26-27 Rest
    27-29 SKI

  • Tuesday metcon Workout

    Tuesday metcon

    AMRAP 10 min

    Complete as many rounds as possible in 10 minutes of:
    RX:

    7 HSPU
    1 rope climb

    Scaled:

    Complete as many rounds as possible in 10 minutes of

    5 box HSPU / 7 knee push-ups
    1 rope climb, lying to standing

  • "Holleyman" Workout

    30 rounds for time of:
    5 Wall ball shots, 20/14 p
    3 Handstand push-ups
    100/70kg power clean 1 rep.

    TC 30 min

  • Work on your weaknesses Workout

    Work on your weaknesses for 20 min.

    It´s almost competition time!

  • Front squat + Back squat Strength

    6 Sets:
    Set 1: 3 FS + 4 BS @ 70%
    Set 2: 2 FS +3 BS @ 75%
    Set 3: 1 FS + 2 BS @ 80%
    Sets 4-5-6: 1 FS + 1 BS @ 85%

    • After front squat go straight into back squat.
    • Rest 2-3min btw sets.
    • % of FS 1RM

  • 2 x EMOM 5 Workout

    EMOM 5:
    3 Power cleans @60/42kg

    Rest 3

    EMOM 5:
    3 Power cleans @80/55kg

    • try to go tng! 💪🏼