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

  • 16.8.2022 Warmup Workout

    3-5 Rounds

    45 Single Unders
    15 PVC Strict Press
    10 PVC Overhead Squat
    5 Medball Squat Cleans

    Then....

    1:00 + 1:00 Lats Stretch
    1:00 + 1:00 Pigeon
    1:00 Child Pose

  • Core armor 6 Workout

    3-4 rounds for quality
    A. Barbell windmill x 4 side
    B. Box step, side step overhead position x 6 side
    C. Palloff press x 8 side
    D. Leg raise, sitting position x 10

  • 15.8.2022 Workout

    5 Rounds for Time:

    30/21 Calories Row
    5 Dumbbell Box Step Overs
    30 Abmat Sit Ups
    5 Dumbbell Box Step Overs

    DB´S 22,5/15kg
    Box 24/20"

    ( 15 - 20 )

    -Aim to complete the box step over unbroken each time.
    -Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.
    -Let the pace of the ambit sit ups be what it is based on the movements around it. There isn't a ton of time to be made up here.

  • 15.8.2022 Row Peak Wattage Test Workout

    3 Sets For Peak Wattage:

    15 Stroges as hard as possible

    Rest 3 minutes between sets .

    • Start with zeroed out screen for each set.
    • For your score you'll enter the highest wattage you see on the screen during your 15 stroke efforts.
    • Set the damper to a higher setting than usual
    • Score: We don't have watts as a scoring unit, so we'll enter your peak wattage for each set.

  • 15.8.2022 Warmup Workout

    AMRAP 10 - 15

    20/15 Machine Cals
    15 Hollow Rocks
    10 Step-Back Lunges
    5 Push Ups

  • Pe 12.8.2022 maastaveto Strength

    Stoppiveto 3x5 (40-50-60%)

    Maastaveto 2x3x70%, 3x4x80%

    Sumo high pull 4x6 (noin 30-40%)

    Painijan kyljet 5x20 (10/puoli)

  • EasyWOD 12.9.2022 Workout

    Tekniikka
    E45s 3 rounds
    3 high hang power clean

    5min EMOM
    5 hang power clean

    WOD
    12min amrap
    6 calorie ergo
    6 hang power cleans
    6 up down
    6+6 alternating lunges

  • Say bye bye grip Workout

    EMOM 12
    1) 6 alt. hang squat snatch
    2) 15 toes to bar
    3) 50 Du's
    - use a weight that facilitates UB sets
    - for toes to bar keep the movement RX as long as you can and rather drop reps, than scale
    - if athlete doesn't have 30 DU's a row practice 50s. instead of doing singles
    - RPE 8

  • Snatch segment pull Strength

    3 x 3 seg pull
    - start, below knee, mid thigh, no ext.
    - use wraps if you have
    - add 2-5kg to last week
    - rest as needed

  • Conditioning 14-08-2022 Workout

    10:00 AMRAP
    4-8 Strict Handstand Push-ups
    16 Russian Swing @32/24kg
    Rest 60s

    • HSPU: Deficit, Floor, 1-3 pads, Pike, Pike 1-3 pads, regular push-up variations.