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

  • 5 x power snatch & squat snatch Strength

    5 x power snatch & squat snatch

  • Tuesday 2nd October 2018 Workout

    WOD

    10-9-8-7-6-5-4-3-2-1

    Front Squats 60/42.5kg
    STOH 60/42.5kg

  • Tech WOD: Barbell cycling - TnG Snatches Workout

    Barbell Cycling - TnG Snatches

    3 rounds, go every 2 mins

    5-7 TnG Power snatch
    5-7 TnG Hang snatch
    5-7 TnG Squat snatch

    Aim for 50-60 % 1RM snatch, build up if needed

    1st cycle: all 5's
    2nd cycle: all 6's
    3rd cycle: all 7's

  • NBT 2xSquat Clean+2xFront Squat+1xJerk Strength

    Find today’s heavy

    Every 3.30

  • Maili+160 toistoa + Maili Workout

    1,6 km juoksu (1 maili)

    40 yhden käden kahvakuula maastaveto
    40 yhden käden kahvakuula etuheilautus
    40 yhden käden kahvakuula työntö
    40 yhden käden kahvakuula rinnalleveto

    1,6 km juoksu (1 maili)

    pyri suorittaa kaikki liikkeet saman painoisella kahvakuulalla.
    ei aikaraja.

  • 4 rounds Workout

    4 rounds:
    3 Manmaker 22,5/15kg
    Airbike 20/15cal

    RPE 2-4, go by feel

  • Takomo Recover #4 // Sykkeet 50 max ~60% Workout

    45 min (rauhallinen tahti sykkeet 50-60%)

    800m hölkkä/kävely
    2 min iizi soutu (näyttö alhaalla)
    2 min lateral box step ups 6/6 + 60 alt singles yhdellä jalalla
    2 min iizi ski erg (näyttö alhaalla)

    -järjestys vapaa, pysytään liikkeessä 45 min.

  • 1/4/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 chest to bar pull ups
    6 oh ext
    8 sumo dead high pull

    Metcon(15)
    6rds
    10 kbs 53/35
    10 toe to bar/ttp/kne

    Metcon-comp(15)
    6rds
    10 kbs 70/53
    10 toe to bar

    Finisher
    2 min hamstring stretch
    20 cuff iso
    50 leg raise

  • 1/2/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 sit ups

    Front Squat
    week 1-

    Emom
    1 deadlift+1 hang squat clean. Perform the complex otm climbing by 5 or 10#(whichever allows you to get 8-10 rds )until failure. Start the complex at 40% of you 1rm squat clean.

    Afterburner
    Once you fail complete one of the following starting the next minute.
    Max cal row for 2 mins
    400m run for time
    Max double unders for 2 mins

    Finisher
    2 min hip opener
    1 min v sit
    2 min shoulder distraction/smash

  • 3 R FT Workout

    3 rounds for time:

    10 Clean and jerks, 60/40 kg
    50 wall-ball shots, 10/6 kg