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

  • Machines & wall walks Workout

    E45s x12
    a) 10/7 OR 20-30s cal air bike / ski / bike erg
    b) 1-3 wall walk / feet on box wall walk / 2-4 inchworm
    c) rest

    Target: work ~30s / interval.

  • Chin ups, power bias Workout

    Emom12:

    TRACK 1 (>4 bodyweight chin ups)
    a) 50% of chin ups + 7-11 push ups
    b) 30-45s row (damper 10)
    c) rest

    TRACK 2 (<4 bodyweight chin ups)
    a) 4x4s negatives (RIR 1-2) + 6-10 push up
    b) 30-45s row (damper 5)
    c) rest

  • Push Press Strength

    6 sets of Push Press
    Sets 1-3: 3 @80%
    Set 4: 2 @85%
    Set 5: 1 @90%
    Set 6: 1 @95%
    - Rest 2-3min btw sets

  • Front Squat Strength

    7 sets of Front Squat
    Set 1: 5 @60%
    Set 2: 4 @70%
    Set 3: 3 @80%
    Set 4: 2 @90%
    Set 5: 1 @100%
    Set 6: 10 @65%
    Set 7: 10 @70%
    - Rest 2-3min btw sets

  • Hang snatch + snatch balance Strength

    1A) Hang snatch 5x2x70%
    1B) snatch balance 5x1x70%

  • WOD 11/09/23 Workout

  • Conditioning 10-09-2023 Workout

    A) EMOM x 12 MINUTES
    MIN 1 - 200m Run / ½ Stairs
    MIN 2 - :45 Max Rep Strict Pull-Ups / Banded Pull-Ups

    B) EMOM x 12 MINUTES
    MIN 1 - 15/12 Cal Row/Bike/Ski
    MIN 2 - :45 Max Rep Strict Press @ 30/20kg or approx 50% of max

  • 8.9.2023 Workout

    DELOAD-MODERATE WEEK 4/9

    WARM UP n. 10min

    2 rounds: no shoes
    12 BAND SUPERMAN LAT PULLDOWN
    10 CRUNCHES + 10 CROSS CRUNCHES
    6 SQUAT JUMP
    20sec WALL HANDSTAND HOLD

    SNATCH
    2x3@barbell, 3x3@up to 60% sn-%, rest between sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 3[1+1]@up to 60, 2x2[1+1]@60% jerk-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    3[4+2]@80% jerk-%, rest between sets 2min

    SEATED PRESS
    2x6@use 90% of last weeks weight, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    6-8 TRICEPS PUSH UPS
    12-15 BSS each leg *Bulgarian Split Squat
    10-12 WIDE GRIP cable LAT PULLDOWN

    Rest as needed

  • Morning Intervals Workout

    2 Rounds

    A. AMRAP 4
    10/7 Cal SkiErg
    7 Sit-ups

    Rest 2min

    B. AMRAP 4
    12/9 Cal Row
    5 Burpee over Rower

    Rest 2min

    C. AMRAP 4
    10/7 Cal Bike/Echo
    7 Wall Balls

    Rest 2min

  • 22.8.2023 BasicWod Workout

    EMOM 15

    1 Minute : 15-20 Sit-ups
    2 Minute : Wallsit
    3 Minute : 7 + 7 Hang Dumbbell Snatch
    4 Minute : Plank
    5 Minute : 12 Jumping Lunge