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

  • Sink or Swim Workout

    20 Min Amrap;

    Scaled option
    Run 500m
    10 Push Ups
    20 Db hang clean and Jerk 22.5/15kg (10/10)
    20 Air Squats

    Rx Swim option
    Swim ~150m ( end of pier to shore and back)
    10 push ups
    20 Db hang clean and Jerk 22.5/15kg (10/10)
    20 Air squats

  • Shoulder Press Strength

    Find heavy 1-3 reps set in 15 minutes

  • Power cleans & Box jumps (+Accessories) Workout

    Metcon (time)

    2 Rounds for time of:
    22 Power cleans
    22 Box jumps

    M: 60kg & 24”
    W: 40kg & 20”

    Timecap: 6 minutes

    Accessory:

    Jalkojen matala intensiteetti, korkea volyymi

    100 banded hamstring curl*
    100 Seated good mornings
    100 Light KBS

    Split and rest as needed. Try to go heavier than last week.

    *Viritä molempien nilkkojen ympäri yksi kuminauha niin, että kuminauhan toinen pää on esim. rigissä tai tolpassa kiinni, noin 30cm korkeudessa. Mene mahallesi makuulle. Koukista jalat ylös koukkuun ja aloita sarja vuorojaloin. Toinen jalka jää ylös, toinen käy suorana ja nousee takaisin ylös. Vuorojaloin yhteensä 100 toistoa.

  • 5 Rounds for time; Workout

    5 Rounds for time;

    10 double hang dB snatches 15/10kg or 16/12kg kB
    10m walking lunges
    5 Bar MU

    Time Cap 12 Mins

  • Hang power cleans Strength

    Every 2 min for 10 minutes (5sets)
    5 hang power cleans @65-70% of 1 rm clean

  • Charlie's Triangle Part 3 Workout

    40 Min EMOM
    Alternate
    1. 18/15 Cal row

    2. 15 snatches 30/20kg
    3. 15 front squats
    4. Rest

    This is a good chance to focus on technique and barbell cycling. Find the right numbers on the bar, this will get really spicy. Work should be done 30-40 secs.

  • Jacked DT intervals Workout

    2 Mins on : 3 off (6 intervals 30 Minutes)
    A. DT (Start from beginning) AMRAP

    B. 20/15 CAL Row
    20 thrusters 20/15KG
    Max pull ups

    Post total reps on DT + pull up reps

  • 15 Min EMOM Workout

    Alternate through
    1. 8/8 single arm KB press strict
    2. Single leg step up 6/6 (weighted if needed)
    3. 30 sec hold top of the rings ( scale with one foot on the ground)

  • Winter war 2015 qualifier 2 Workout

    12min AMRAP:

    20 Tempaus (40kg/25kg)
    15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
    15 Tempaus (50kg/30kg)
    15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
    10 Tempaus (60kg/35kg)
    15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
    5 Tempaus (70kg/40kg)
    15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
    Niin monta tempausta kuin mahdollista (80kg/45kg)

    Tie brake: työnnöt

  • Sprints Workout

    6x Short hill
    3x Long hill