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

  • 100221 Keskiviikko Workout

    2 Rounds
    A.
    3min AMRAP
    15 box jump 60/50cm
    20/15 cal erg
    2min REST

    B.
    3min AMRAP
    30 kb swing 24/16
    remaining time shuttle run
    2min REST

  • WOD Workout

    5 round for time
    6 Pistol Squats each
    12 Russian Swings - Heavy
    250 Meter Row/Ski/500m bike
    Timecap: 15 mins

  • WOD Workout

    For time;
    30 x Hang Power Snatch @52.5/35kg
    15/12 x Strict Pull-ups
    30 x Push Press @52.5/35kg
    15/12 x Strict Pull-ups

    TimeCap 12:00
    RX+: 3 x Legless Rope Climb instead of Pull-Up

  • Strength Strength

    EMOM 10 mins
    2 Power Snatch + 2 OHS
    - use same weight each set

  • WOD Workout

    For Time
    15-12-9
    Front Squat @70/47.5kg
    30-24-18
    Heavy Russian Swing @ 32/24kg

    TIME CAP = 10:00

    Extra:
    Hollow Rock and Hollow Hold: 3 x 25-30 + 20s hold after each set. Rest 60s.

  • Conditioning Workout

    3-4 Sets every 3min or every 3.30min:
    50 DU
    20 Wall ball
    15 T2B
    Jokaisen kierroksen jälkeen pitää jäädä vähintään 1min lepoa. Skaalaa toistoja tarvittaessa.
    RPE 3-3,5

    RPE1 PK @60-70%
    RPE2 VK1 @70-80%
    RPE3 VK2 @80-90%
    RPE4 Maksimikestävyys @90-100%

  • Conditioning Workout

    In class
    EMOM35
    1. Row 15/10cal
    2. One arm farmers carry 15/15m
    3. Box over burpee 10
    4. DB snatch alt. 14
    5. Rest
    @80% effort

    OR TRAINING BY YOUR SELF OUT OF THE CLASS

    EMOM24
    M1) 40-60 Double Unders (40s. practice)
    M2) 6-10 1-arm DB Thruster e/s, 22.5/15kg heavier if you can
    M3) 10-15 Toes to bar
    M4) Rest
    Stick with same reps scheme and scale

  • Extra Credit 08-02-2021 Workout

    Upper-back Triset: 3 x 10 each. Rest 60s.
    – pass thru + facepull-apart + pull-apart = 1 set
    +
    – Global Foam Roll Thoracic Spine x 60s each
    – Biphasic Half-Kneeling Pec Stretch x 60s each side.
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Deadlift Workout

    3 x 6 V3/R3
    Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
    Tanko korotettuna polven alta.

  • Hang power snatch Strength

    3x3 (~70%)

    (Kevyesti, terävästi, hyvällä tekniikalla)