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

  • Linnamasters qualifier 2 Workout

    2-Part A

    With a 15minute running timer (starting from 0:00)
    Min 00-06
    
    For time:
    1000/800m Row

    2-Part B
    Min 06-15
    
    For time:
    3 Wall Walks
    30 Double Unders
    30 Pull Ups
    3 Wall Walks
    30 Double Unders
    20 Chest to Bar Pull Ups
    3 Wall Walks
    30 Double Unders
    10 Bar Muscle Ups

    https://reppi.fi/events/9023afdb-3a61-11ed-938d-1f5cb5c2f66b

  • 7.11.2022 Warmup Workout

    EMOM 10

    1 min : Ski, Bike or Row
    2 min : 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squat

  • BASIC WOD: Mobility flow(overall) Workout

    6x8min (48min)

    1.) Upper body
    • 10 crab extension
    • 5 downdog+cobra+scorpion
    • 5+5 wall lunge rotation
    • 10 banded pull apart

    2.) Core work
    • 10+10 hollowrock+superman
    • 5+5+5 cat&cow + side to side
    • 10 plank hold rotation

    3.) Lower body
    • 10m dragon walk/ cossack walk
    • 10 kangaroo squat
    • 5+5 box step down
    • 5 downdog+ pigeon

  • Back squat strength development week 1 Strength

    Working warm up from 12 reps descending to 6 reps (12-10-8-6) loading the bar each round
    then working from that weight 5 sets of 5 reps

  • 31.10.22 Workout

    AMRAP 10
    10 db snatch, right @22/14kg
    10 box jump overs
    10 db snatch, left @22/14kg
    10 toes to bar

  • 31.10.22 Strength

    VOIM 9/9

    WEIGHTED PULL UP
    Every 90s x4
    2 (weighted) pull up

  • 31.10.22 Strength

    VOIMA 9/9

    FLOOR PRESS
    Every 90s x4
    2 Floor press

  • Morning Intervals Workout

    2x
    EMOM 16

    A.
    Min 1, Bike Erg, Damper 1...3
    Min 2, Bike Erg, Standing, D 7...10
    Min 3, Amrap of A-Jumps
    Min 4, Rest

    B.
    Min 1, Row, D 1...3
    Min 2, Row, D 7...10
    Min 3, Amrap of 3 Ring Rows, 3 Ring T Slides, 3 Ring Y Slides
    Min 4, Rest

    C.
    Min 1, Ski Erg, D 1...3
    Min 2, Ski Erg, D 7...10
    Min 3, Amrap of Overhead Triceps Extensions
    Min 4, Rest

    D.
    Min 1, Echo bike, Arms only
    Min 2, Echo bike
    Min 3, Amrap of Seated Box Jumps
    Min 4, Rest

  • EXTRA Workout

    Extra:
    Barbell Side bend
    3 x 8 each. Rest 60s.
    - Keep hips fully extended in the frontal plane

    Barbell good morning
    3 x 8

  • Bars from hell Workout

    Double amrap
    * perform the first 9 min amrap, then use the 2 min break to add 20kg to the bar, and perform the second 9 min amrap when the break is up.
    * score is total reps

    9 min amrap
    * 2/4/6/8/10.........
    - t2b
    - oh squat 40kg

    ------- 2 min break ------

    9 min amrap
    * 2/4/6/8/10.........
    - Deadlift 60kg
    - front squat 60kg
    - Bar facing burbees