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

  • 23.11.2022 Shoulder Press Strength

    Build To a Heavy Single

  • 23.11.22 Workout

    4x AMRAP 4, 2min rest between amraps (22min total)

    AMRAP A) 20 wall ball + 23/20cal bike + max power clean 50/35kg
    AMRAP B) 20 wall ball + 19/16cal bike + max power clean @55/40kg
    AMRAP C) 20 wall ball + 15/12cal bike + max powe clean @60/45kg
    AMRAP D) 20 wall ball + 11/8cal bike + max power clean @65/50kg

  • 23.11.22 Strength

    Emomx10
    Odd: 6x sumodeadlift
    Even: 6x korotettu etukyykky käsipainolla

  • 19.11.2022 Snatch Complex Strength

    5 Sets Of :

    Snatch Pull + Power Snatch @ 78 - 83%

  • Extra Credit 22-11-2022 Workout

    Banded Facepull-apart: 3 x 20-25. Rest 60s
    +
    - Biphasic Lat Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 21.11.2022 BasicWod Workout

    AMRAP 9

    20 Box Steps Ups 24"/20"
    0:30 Wall Sit

  • Morning Intervals Workout

    Teams of 7

    35MIN of
    Echo Bike (switch machines every 20/15 Cal)
    SkiErg
    Rest
    BikeErg
    SkiErg
    Echo Bike
    Rest

  • Maanantai 21.11.22. Workout

    Viikko 47 (1/4)
    Maanantai
    Warm Up
    3 rounds
    1 min cardio bike / row / run
    10 glute bridge
    20 band pull aparts
    5+5 single leg RDL + press with db
    and some mobility for Squat/Press.

    Strenght
    Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
    Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

    Metcon
    5 rounds for time
    12/15 calories rowing
    16 db snatches @12.5-15/17.5-22.5kg
    8+8 single arm db oh lunge walking steps
    time target is 12-14 mins. cap 16 min.

    Accessory Work
    2-3x12-15 barbell romanian deadlifts
    2-3x12-15 banded strict pull ups + 12-15 standing tricep turns
    3x20 medball russian twists + 10-15 tuck ups
    rest as needed

    Cool down
    3-5 min light cardio
    Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

  • WOD: Deadlift, Wendler wk2 - vol.2 Strength

    Deadlift
    1x3 @66-68%
    1x3 @75-77%
    1x3+ @84-86%

    Sets E3MOM. Last set is AMRAP without failure.

  • For time with a partner: Workout

    For time with a partner:
    200 KB swings (24/32 kg)
    – Resting partner holds a single KB
    in the front rack (16/24 kg).

    Scaled WOD
    For time with a partner:
    100 KB swings (8/12 kg)
    – Resting partner holds a single KB
    in the front rack (8/12 kg).