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

  • WOD Workout

    3 x 7:00 AMRAPs with 2:00 Rest between

    A)
    200 Meter Run / Row / Ski
    10 Toes to Bar
    20 G2OH with a plate

    B)
    200 Meter Run / Row / Ski
    10 Hollow Rocks
    20 Walking BW Lunges

    C)
    KB Crossbody Farmer Carry x 30m
    - One arm farmer, one arm front rack

    Extra:
    KB Curls: 4 x 8-10. Rest 60s.

  • Pe 21.5.2021 perus: maastaveto Strength

    Etukyykky 3x6x30-40%
    -1s stoppi pohjassa

    Maastaveto 3x5 (70-75-80%)

    Meadows Row 5x8-15 / puoli

    Sotilaspenkki käsipainoilla 2x12-20

  • Advanced weightlifting Strength

    complex: 1 push jerk + 2 split jerk
    -> build up to TM

    accessory: 3 rounds for quality
    4 press in split + 4 bn press in split
    4 bn pull up
    20+20m mixed carry (oh+fr)

  • Monday 24th May 2021 Strength

    Strength

    Deadlift

    Strength 5*3
    Hypertrophy 12-12-12

    Accessory

    3 sets of
    8-12 good mornings or RDL
    8-12 supine rows

  • 2x Tabata (8 x 20s ON/10s OFF) Workout

    Tabata, alt. btw:
    - Plank
    - Mountain Climbers

    Rest 3:00

    Tabata, alt. btw:
    - Russian Twists (weighted)
    - Bicycle Crunches

  • WOD Workout

    AMRAP 4:00
    21 Thrusters @42.5/30kg
    KB Usa swing@24/16kg

    Rest 4:00

    AMRAP 3:00
    15 Thrusters @60/42kg
    Max lateral burpee

    Rest 3:00

    AMRAP 2:00
    9 Thrusters @70/47kg
    Max box jump over

    Goal: Hard effort today, test your limits.
    Rx+: @52.5/35, 70/47.5, 85/52.5

  • Friday 21st May 2021 Workout

    Strength

    Bench press
    strength 3*5
    or
    Hypertrophy 12RM

    Accessory

    3 sets of

    8-12 DB bench press
    8-12 DB bent over rows
    (when you complete 12 reps, increase the weight)

    Workout

    15min AMRAP

    2-4-6-8-10.....
    Dips
    Renegade rows (push up+2 rows)
    1 turkish get up in between

  • Lockdown 24.4.2021 Workout

    Alkuämmittely:

    3 kierrosta
    20 x Xhyppy
    20 x Yhden jalan hyvä huomen
    10 x askelkyykystä rintarangan kierto
    10 x kyykystä rintarangan kierto
    10 x rapuvenytys
    10 x tuulimylly

    
Metcon: "AMRAP"

    10 x 2 min on / 1 min off (30min)

    5 burpees
    5 push ups
    5 sit ups
    10 air squats
    10 step ups (tuolille tms korokkeelle)
    50 DU / SU / Lateral jumps


    *Jatka levon jälkeen siitä mihin jäit.

  • Four is a party Workout

    Teams of 4

    4 x 8 Min AMRAP (with 90 seconds of REST between AMRAP's)

    A.
    10 Ring Rows (strict as possible)
    7 Double KB Bent over row
    Row (damper @10, arms only, i.e straight legs)
    Max calories on Rower

    B.
    20m Singel Arm DB walking lunges 22,5/15 kg (swith arm after 10m)
    Bike (damper @10 standing)
    Max calories on BikeErg

    C.
    10 + 10 Ground to Overhead, 20 (15) /15 (10) kg plate.
    Ski (damper @10, arms only, i.e straight legs)
    Max calories on SkiErg

    D.
    5/5 Singel arm Devil press
    Echo bike @ 300/250 Watt
    Max calories on Assault Airbike

    Person 1 does all the movements, then swap to Cardio machine nr 1.
    Person 2 is at Cardio machine nr 1 until relieved by P1, then he/she will move on to Cardio machine nr 2.
    Person 3 is at Cardio machine nr 2 (max cal) until relieved by P2, then it's his/hers turn to rest.

    Person 4 rests until P1 is finished doing all the movements.
    (P1 -> P2 -> P3 -> P4 -> P1 -> P2 -> P3...)

    The teams score will be the total number of Calories completed within the 8-minute time.

  • EMOM 20 (5rds) Workout

    5-10 Strict Pull-ups
    10 Heavy WB 13/9kg
    10 T2B
    Rest
    - WB & T2B unbroken. Pull-ups can be broken into 2-3 sets.