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

  • HSPU, pull up & machine Workout

    AMRAP16:
    6 HSPU / 2 wall walk
    11 pull up
    16/12 cal machine
    - Rest 1min after each round -

  • Maanantai 7.11.22. Workout

    Viikko 45 (3/4)
    Maanantai
    Warm Up
    2 rounds
    50 marching movement
    5 push up to downdog pose (strech your calfs)
    2 min hölkkää/kevyt juoksu
    5+5 single leg rdl + clean&press (eli tasapainoilua, 1 jalan mave ja perään rinnalle ja pystyp. seiso 1 jalalla kokoajan)
    5+5 lateral box step ups
    5 box jump, step down
    3+3 rope pull ups
    20 alt leg tuck ups

    WOD
    4 sets
    200m run / 45s viivajuoksua (2x7.5m tai 10m)
    12-16 box jump, step down / box jump overs
    1 legless rope + 1 normal or just 2 normal climbs
    rest 2 min bwn rounds
    go these intervals with 80% effort, not all out.
    time target about 2 mins
    tee joka toinen kiekka box jump ja askel takas alas ja joka toinen box jump over eli puolelta toiselle. Äläkä kompuroi.

    Accessory Work
    3x10/10 single arm db oh lunge walking steps @12.5-15/17.5-22.5kg (1 käsipaino)
    4x10 barbell bench press @50-55-60-60%
    3x20 hauiskääntö vuorokäsin käsipainoilla (10 per puoli)
    Accumulate 3 min sandbag or d ball bear hug hold @45/70kg

    Cool down
    1 min cobra to downdog pose
    :20-30 sek palauttavat rinta/ojentajalihas venytykset sekä forkut
    5 cat cow exercise strech
    5 russian baby strech

  • 7.11.2022 Strict Handstand Push-Ups Workout

    6 Sets Of 60 - 70% Unbroken Set

    • Full Recovery between sets ** Use same modification than Unbroken set.

  • 7.11.2022 Strict HandStand Push-Ups Workout

    Complete 1 Unbroken Set For Reps

    • Retesting today to see if we can beat last week.

    • If cannot complete 10+ Unbroken, modified.

  • Power Snatch Strength

    6x2 Power Snatches
    - Rest 2-3min btw sets.
    - TnG lifts
    - Start @70% and build up by feel

  • Thrusters & Some Workout

    For time:
    5 rounds:
    5 Thrusters 43/30kg
    15 Sit-ups

    Rest 3min

    5 rounds:
    5 Thrusters 43/30kg
    15 Push-ups

  • 31.10.2022 BasicWod Workout

    AMRAP 9

    3-6-9-12...
    Front Squat 42,5/30kg
    STOH 42,5/30kg
    Cal Echo

  • ”Lethal Linda” Workout

    [Teams of 3]
    AMRAP 5: Deadlifts 85/60kg
    AMRAP 5: Erg Calories
    AMRAP 5: Bench Press 40/30kg
    AMRAP 5: Erg Calories

    AMRAP 5: Cleans 40/30kg
    AMRAP 5: Erg Calories

    • One Person Working At A Time

    *Score = Total Reps

  • Modified "Lupo" Workout

    Pick a pair and enjoy!

    2000m row
    100 wallball
    90 deadlift 61/43kg
    80 hand relief push up
    70 box jump
    60 ttb
    50 burbee
    40 power clean
    30 push press
    20 askelkyykky
    10 thruster
    2000m row

    Aikaraja 50min

    Mieti parin kanssa teille sopiva paino tankoon ja itselle sopivat skaalaukset liikkeisiin.

  • Push ups 1 Workout

    EMOM 10
    Push ups

    8 reps per min