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

  • Squat Warm Up / Movement Prep Workout

    3 rounds:
    12/10cal AB
    20 Banded Side Steps R/L
    6/6 Single Leg Tempo Box Step Downs
    12 KBS (RU) 32/24kg
    - Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.

  • Rowing/running quality Cindy Workout

    8-13 rounds of

    5 pull ups
    10 push ups
    15 air squat
    Row 200m or run 300m

    • Use a west if you have
    • FOR QUALITY
    • Find steady pace

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row, run, or ski
    20 walking lunges + venytykset siellä täällä toistoissa.
    10 sumo deadlift high pulls with barbell or kettlebell (add weight)
    20 bicycle crunch

    Strenght
    Sumo DL x 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
    perform 5+5+5 high box jumps, but safety first! (60-75cm)
    rest 3 min bwn sets
    Snatch Balance + Overhead Squat 3-4x2+3reps @1x65 and 2-3x75%
    rest 2 min bwn sets
    Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

    Metcon
    Emom 28-36 (masters 45+ 7 rounds )
    1) run x 40 sec
    2) burpee box jump overs x 6-8 reps
    3) ski x 40 sec
    4)x double db hang clean&jerks x 6-8reps @2x12.5-15/2x17.5-22.5kg's

    Accessory Work
    3-4 rounds kiertona tai yksi liike kerralla
    3x7/7/7 of bicep curl, bottom half, top half and full curl.
    pudota toistoja 5-6 per liikevaihe tarvittaessa tai ota kevyempi tanko.
    3-4 x 12-15 reverse hyper or ghd hip extensions
    3-4x 1min plank hold
    rest as needed

  • For time Workout

    160 double-unders
    40 overhead squats (29/43 kg)
    30/40 cal ergo
    120 double-unders
    30 overhead squats (29/43 kg)
    22/30 cal ergo
    90 double-unders
    20 overhead squats (29/43 kg)
    15/20 cal ergo

    Scaled WOD
    For time:
    100 single-unders
    30 overhead squats
    15/25 cal ergo
    80 single-unders
    20 overhead squats
    10/20 cal ergo
    60 single-unders
    10 overhead squats
    5/10 cal ergo

  • For time x2 Workout

    Rx`d

    3rounds:
    15/12cal echo
    10 burpee over box
    5 bmu

    Rest 5min between sets

    3rounds:
    15/12cal echo
    10 ttb
    5 devils press @22,5/15kg`s

    Target under 8min, time caps 10min

    Scaled

    3rounds:
    15/12cal echo
    10 burpee over box
    5 pull up

    Rest 5min between sets

    3rounds:
    15/12cal echo
    8 ttb
    4 devils press @15/10kg`s

    Target under 8min, time caps 10min

  • Gymnastics Holds 2/3 Workout

    4rounds: 25s ON/35s OFF
    1) chin over bar
    2) ring support
    3) bottom of ring dip

  • 25.4.2023 BasicWod Workout

    EMOM 15, Work 0:40 / Rest 0:20

    A ) Plank
    B ) Single Unders
    C ) Deadhang
    D ) Shoulder Press 20/15kg
    C ) WallSit

  • Painonnosto Workout

    Tempaus

  • Active recovery Workout

    30 Min Amrap
    750/500m Row
    50 Box Step Ups
    25 Wallball
    10+10 One arm Ring Row Or 15 Strict Pull Up

  • PIERCE BROSNAN Workout