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

  • Single Arm Kettlebell Push Press Strength

    10-9-8-7-6-5/arm

  • Shoulder burner Workout

    4 rounds 12-15 reps each:
    A1: Pendlay row
    A2: Band pull aparts
    B1: DB side lateral raise
    B2: Seated DB shoulder presses

    Alternate btw A & B and do both as a superset. Rest 60-90sec btw supersets.

  • Deadlift Strength

    In 15 min:
    Build up to days 8 rep max.

  • 23.7.2018 Workout

    Tempaus, raskas ykkönen
    3x1@90%

    Te veto
    2@95%
    3x2@100%

    Takakyykky 3RM

    Lisäpainolankku 4x40sek

  • MAX setit Workout

    Three sets for max reps of:

    60 seconds of DB Shoulder Press
    60 seconds of Rest
    60 seconds of KB American Swings
    60 seconds of Rest
    60 seconds of KB Front Racked Alternative Reverse Lunges
    60 seconds of Rest
    60 seconds of DB Man Makers
    60 seconds of Rest

    Pyri tasaiseen toistomäärään joka liikkeessä.

  • 7/18/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    h2r
    knee grab
    heel grab
    toe walk
    heel walk

    Metcon/*Rx(17)
    3rds
    20 hrpu/*10 hspu
    400m run
    20 sit-ups/*15 ghdsu

    3x6 strict/bench press(12)

    Finisher
    2 min sh distraction
    30 w raise
    60 dbl crunch

  • EMOM 16 min Workout

    • 5-7 strict pullups - scale to negative or ring
    • 30-45" hollow hold
    • 5-7 rope pulls (use KB as weight)
    • 12 weighted situps (bumper OH)

  • 18.7.2018 Workout

    rive+työntö RM

    EMOM 5
    rive+työntö 1+1@80%

    Etukyykky 2RM
    2x2@90%

    Varpaat tankoon 3xmax

  • NBT EMOMJYYSTÖ Workout

    Every 75sec 40min
    1. 3 push Jerk
    2. 6-10 heavyish DL
    3. Ring swing. / mu
    4. HSPUS
    5. Kipping pull ups / butterfly pull ups
    6. HS hold /walk
    7. Power Clean 10-12 (light Weight)

  • Intervals 3x Workout

    Intervals, 3 sets of:

    2 Rounds:
    21 Situps (scale up to GHD situps)
    15 Pullups (scale down to jumping CTB or Kipping Ring Row)
    9 Push press, 50/35kg

    • rest 4 min

    Keep a steady pace throughout the whole workout. Not all out!