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

  • KAREN w pair Workout

    KAREN with a pair

    For time:

    150 Wall ball

    7/10 kg

  • SKILL Workout

    toes to bar

    E2MOM, 5 rounds
    3-15 Toes to bars
    8-12 burpee to target

  • STRENGTH (ACCESSORY) Workout

    3sets for quality
    12-20 one-leg V-up
    30-60s plank

  • WOD Workout

    AMRAP 4 mins:
    3 Ring Dips
    9 Box Step Overs, 60/50cm @bodyweight
    6 Ring Dips
    9 Box Step Overs,
    9 Ring Dips
    9 Box Step Overs,
    ...
    SCALING : box dips / push ups
    Continue adding 3 Ring Dips until time expires.

    rest 2 mins

    then
    AMRAP 4 mins
    3 Dumbbell Push Press, 2x22.5/15 kg
    12 Alternating Jumping Lunges (6/6)
    6 Dumbbell Push Press,
    12 Alternating Jumping Lunges
    9 Dumbbell Push Press,
    12 Alternating Jumping Lunges
    ...

    Continue adding 3 Dumbbell Push Press until time expires.

    rest 2 mins

    then
    AMRAP 4 mins
    1 Wall Walk
    30 Double Unders
    2 Wall Walks
    30 Double Unders
    3 Wall Walks
    30 Double Unders
    ...

    Continue adding 1 Wall Walks until time expires.

  • Strength Workout

    Every 2:30 mins for 10 mins do:
    8 Dual Dumbbell Strict Press, pick load
    10 Barbell Bent Over Rows, pick load

  • Voima - perjantai, lauantai Workout

    Maastavetoa ja pystypunnerrusta
    __

    LÄMMITTELY
    45s ergo
    8 maastaveto (kevyehkö)
    8+8 boksille askellus (hallittu askellus ylös ja alas, tuntuma pakaraan)
    5+5 bear plank + olkapää kosketukset
    8+8 pystypunnerrus käsipainoilla (kevyehkö)
    __

    MAASTAVETO
    2x6, 2s stop säärellä
    2x4, "normaalit", dead stop nostot
    @70-75%
    -2-3min lepo sarjojen välissä
    __

    PYSTYPUNNERRUS
    2x6 @70-75%
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x8/puoli askelkyykky taakse ristiin RPE 8
    3x8 Arnold press RPE 8
    3x20-30s /puoli Copenhagen lankku pito
    -noin 1-2min lepo sarjojen välissä

  • Voima- keskiviikko, torstai Workout

    Penkkipunnerrusta ja leuanvetoja
    __

    LÄMMITTELY
    10 min AMRAP
    45s ergo
    10 face pull kuminauhalla
    5+5 pystypunnerrus kahvakuulalla, pohja ylöspäin
    10-20 dead bug
    5-10 penkkipunnerrus stop rinnalla (kevyt)
    __

    PENKKIPUNNERRUS
    2x6, 2x4 @70-75%
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x1-5 leuanveto myötäotteella
    -tee leuanvedot ensin ennen muita apuliikkeitä
    -kehonpainolla
    -noin 2min lepo sarjojen välissä

    3x10 face pull kuminauhalla tai renkaissa (haastava variaatio)
    3x10 kapea penkkipunnerrus käsipainoilla RPE 8
    -1-2min lepo sarjojen välissä

  • Basic Workout

  • 4.11.2024 Workout

    MODERATE-HEAVY WEEK 5/11

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    5x/side WALL PRESS DEAD BUGS
    10+10x BACK EXTENSION + ROLLING BACK
    5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
    5x/side ALTERNATING 1-ARM CAMEL POSE
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    video: WALL PRESS DEAD BUGS

    video: ROLLING BACK

    video: 1-LEG RDL

    video: 1-LEG RDL with rotation 0:29

    video: ALTERNATING 1-ARM CAMEL POSE

    MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
    2x2x[1+1+1+1]@barbell, rest btw sets 1min

    --

    BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE + SNATCH BALANCE
    2x1x[1+1+1]@barbell, 3x1x[1+1+1]@65%, sn-%, rest btw sets 2min

    SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
    3+5@barbell, 3+5@up to 85%, then DROP SETS 3-4x1x[3+5]@-10%, sp-%, rest btw sets 2min

    BACK SQUAT
    3x1@85%, bs-%, rest btw sets 3min

    RDL *sn-grip, use straps
    5@85%, 5@90%, 5@95%, sn-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes - light weight
    A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
    A3. 10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!

    video: SUPINATED BARBELL BENT OVER ROW 0:57

    video: KB GORILLA ROW 0:48

  • Ned Workout

    7 rounds for time of: