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

    For Time
    50 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    40 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    30 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    20 Double-Unders
    10 One Arm Devil Presses @22,5/15kg
    10 Double-Unders
    10 One Arm Devil Presses @22,5/15kg

    TC: 15'

  • "Abs-olutely" Workout

    AMRAP 6 min
    9 TTB > KTE > HKR
    6 arch to hollow hold
    3 Front squat

    P: TTB + 85/50 kg
    B: TTB + 70/42,5 kg
    O: KTE + 52,5/37,5 kg
    Y: HKR + 35/25 kg
    W: HKR + 12/8 kg goblet squat

    no racks for W and Y

  • Pe 20.9.2019 Maastaveto Strength

    Maastaveto 3x2x90%

    Apuliikkeet Sali:
    -raakarive/tempaus 5x5 kevyt/tekniikka (HUOM TÄMÄ 1.LIIKE)
    -reverse hyper 50-150 toistoa

    Apuliikkeet Masters Sm:
    -etukyykky 3s stopilla 5x5x60% (HUOM TÄMÄ 1.LIIKE)
    -suorinjaloin mave sumolla 5x8

  • EASYWOD 16092019 Workout

    -Hollow- ja teräsmiespidot
    -Kippitekniikka
    -Etunojapunnerrustekniikka
    -Rengassoututekniikka
    -Lankkutekniikka

  • EASYWOD 17092019 Workout

    15 min EMOM

    *5-10 ring row

    *30 plank hold
    *15-30 DU tries or single unders

  • 9/17/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Workout(15)
    Amrap 15
    10 hang cleans 75/55-challenge-115/75
    30 jump rope-challenge-double unders
    10 pull ups-challenge-chest to bar

    Opt(12)
    Iso-core
    4 giant sets
    21's curl
    12 overhead tricep extension
    12 bent over row
    21 flutter kicks
    -work up to heavy clean
    -200m on the 2:00 x4
    -5x5 back extension

    Finisher
    50 russian twist
    1:00 min IT stretch

  • Tuesday 17th September 2019 Workout

    400m run

    5,4,3,2,1

    Thrusters 61/42.5kg

    Muscle ups

    400m run

    *Ring or bar muscle ups

  • Jakke-8 Workout

    With running clock:

    For time (tc 25min)
    300 m Run
    21 Back squat @ 60% of 1RM
    21 Pull-ups
    21 Front squat @ 60% of 1RM
    21 Pull-ups
    300 m Run
    21 Back squats @ 60% of 1RM

    For time (tc 15min)
    5 rnds:
    20 Abmat sit-ups
    3 Clean&Jerk (ahap)

    For time (tc 15 min)
    9-6-3
    Squat clean (ahap)
    Box jumps 60/50 cm

  • Rubberband run and Plyo Workout

    5x10m rubberband run with partner

    EMOM 20:

    20s ON / 40s OFF

    1. Jumping Lunge
    2. Slamball from chest high to wall
    3. Lateral box shuffle
    4. V-up
    5. Rest

  • 9/16/19 Workout

    100m run
    10 knuckle draggers
    10 heel grab
    10 side lunge
    10 pik-n-grass
    10 squats
    10 mclimbers
    10 push ups
    10 hollow rocks
    1:00 min samson stretch

    Workout(20)
    6rds
    6 db strict press 35/25-50/35-challenge-strict hspu
    12 step ups-challenge-box jumps
    18 sit ups-challenge-ghdsu
    then
    400m run

    Opt(15)
    1600m walk/run
    4x1 bk squat
    5x5 hip extension
    3x2 front squat

    Finisher
    50 deadbugs
    1:00 quad stretch