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:
    30-20-10
    Wallballs @9/6kg
    21-15-9
    Deadlifts @100/70kg

    Rx+: 125kg/85kg

    Timecap: 10 mins

    Extra:
    Strict Toes to Bar 3 x 8-10

  • Filthy Fifty Workout

    .“Filthy Fifty”

    50 box jumps (24/20)
    50 jumping pull-ups
    50 kettlebell swings (16kg/12kg)
    50 walking lunges
    50 knees to elbows - scaled
    50 push press (45/35)
    50 supermans
    50 wall balls (20/15)
    50 burpees
    50 double-unders - scaled to 250 singles

  • Bench Press & Running Strength

    7 sets of Bench Press
    Set 1: 6 @75%
    Set 2: 5 @80%
    Set 3: 5 @80%
    Set 4: 4 @84%
    Set 5: 4 @84%
    Set 6: 3 @88%
    Set 7: 3 @88%
    - Btw each set 800m Run. Running should be easy paced recovery work.

  • Conditioning Workout

    10 rnds
    30 Double Unders
    7 Wall Balls

    TC 14

    • move fast and steady
    • DU: option 2, 20 reps if DU's are not happening
    • men use 9, women 6
    • try to find a target that is unusually high

  • Deadlift Strength

    500m row/ski
    then 3 rounds of
    20 band pull appart
    7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
    12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

    Deadlift
    5x6 77.5% of 1RM
    2-3m rest b/w

  • Conditioning Workout

    EMOM 15
    1) 12 Push up
    2) 12 GHD Sit up
    3) 8 Power clean @53/36kg

    • Perform all movements unbroken
    • rather do less weights and RX body weight than drop there reps

  • Punttitunti, alakroppa INT 6 Strength

    A Takakyykky tangolla (rest-pause tekniikka) 12 + 8 x 3 sarjaa
    2. viikolla 14 + 10 toistoa x 3 sarjaa. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat kyykyssä!
    B1 Maljakyykky x 6 x 2 sarjaa
    B2 Maastaveto tangolla x 6 x 2 sarjaa
    C Askelkyykky boxille, kahvakuulat eturäkissä x 8 x 2 sarjaa

  • Takakyykky (omatoimi) Strength

    5x5 (V2)

    Viikko 2

  • Monday 24th May 2021 Workout

    Workout

    Every 90 sec for 5 rounds (9mins)

    6 KB swings (3 each arm)
    6 KB snatch (3 each arm)
    6 box jumps

    (aim to go heavy) 

                                       **Be aware for clare**

  • Strength Workout

    Hybrid Stance RDL: 3 x 8-10. Rest 2:00
    - 3 heavy sets this week. Use last week as a guide.
    - go heavier than last week if you can!