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

  • NBT Workout

    Teams of three:

    Buy in 12 (legless) Rope climb

    6 rounds:
    12 D-ball over Shoulder
    120 DU’s
    12 THRUSTERS @40/60kg
    12 MU / RMU
    12 m hs walk
    12 pistol squat

    Buy out 120 m Sled push

    2 Team members: Bar/Ring hang while
    1 member Sled push

  • NBT Clean & Jerks Strength

    Every 2,5min 5rounds

    Clean & Jerk -> 80%

  • 23.1.2024 BasicWod Strength

    Bench Press

    Build in 16 minutes heavy set of 3

  • STRENGTH (Accessory) Strength

    3x8+8 (weighted) box step up
    * -lepo 2min
    -aloita heikommalla jalalla
    -lisää painoa edelliseen viikkoon*

  • BASIC CONDITION Workout

    AMRAP 20:
    400-m run/500m row/1000m bike
    25 double-unders/ single unders
    400-m run/500m row/1000m bike
    50 double-unders/ single unders
    400-m run/500m row/1000m bike
    75 double-unders/ single unders
    400-m run/500m row/1000m bike
    100 double-unders/ single unders
    etc…
    – Add 25 double-unders to each round.

  • OPTIONAL Workout

    2-3rounds:

    8+8 suitcase deadlift
    8+8 Db row

  • La 20.1.2024 penkki2 Workout

    Sotilaspenkki käsipainoilla 5x8-15

    Pystypunnerrus käsipainolla 3x10 / käsi

    Voimapyörä 3-5 sarjaa

    Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
    -vuorotahtiin

    Dippi TAI Penkkidippi 3x amrap

  • OPTIONAL ACCESSORY Workout

    EMOM x10

    5-10 ttb

    2-3 reps in tank / scale rep scheme if needed / try to hit all set unbroken

  • Shoulder Health Workout

    3-4 rounds, 10 reps each FOR QUALITY:
    - Downward Dog To Toe Tap (1=1)
    - DB Sidelying Shoulder External Rotation (light)
    - SA KB Bottom Up Press (light)
    - Banded Face Pull
    - Scapula Push-up
    - Banded Y Pull
    - DB Lateral Raise (light)
    - Banded Scapular Pull Down
    Take it easy and rest as needed. Focus on control and quality movement!!!

  • Gymnastic Workout

    Pistol squat & jumping rope: double unders

    EMOM 4: 20sec max reps DU

    Tabata
    - alt. Rounds single leg elevated heel raise

    EMOM 4: 4-6 alt. Pistol squats

    Tabata
    - alt. Rounds single leg glute bridges