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

  • DAISY Workout

  • CrossLifting Workout

    A,
    1 Ground to Overhead + 1 Hang to Overhead
    (Any style goes! , You cannot drop the barbell after the first rep)
    Build to Daily max in 16 mins!
    Rest 2-3 mins between Heavy sets !

    B,
    EMOM 12
    Odd min: 5 Power Snatch @60/43kg
    Even min: 5 Clean & Jerk @60/43kg
    Choose a weight, You can complete each movement with! Tng reps !
    Work should be done sub 30sec!

  • Bench Press Strength

    6 sets of Bench Press
    10-8-6 Bench Presses, 60/65/70%, rest 2min btw sets
    —— Rest 3 min ——
    10-8-6 Bench Presses, 62/67/72%, rest 2min btw sets

  • Core work Workout

    3 rounds: WOD: 20s on - 10s off, EASY: 15s on - 15s off
    a) L-sit hold (between kbs / boxes)
    b) Arch hold
    c) copehagen plank, right
    d) copenhagen plank, left

  • 25.2.23 Workout

    OPEN 23.2

    A)
    15min AMRAP
    5 burpee pull ups
    10 shuttle runs

    ——> lisää 5 toistoa burpee leuanvetoihin joka kierros

    Eli:
    Eka kierros: 5 burpee pull up, 10 shuttle runs
    Toka kierros: 10 burpee pull ups, 10 shuttle run
    Jne

    Viivajuoksu suoritetaan 8m välein, eli juokset 8m edes ja takas (16m yhteensä) joka vastaa yhtä toistoa. 8m edes takas siis kymmenen kertaa/kierros. Kosketa maata viivan takana kädellä

    Burpee pullup voi skaalata: burpee to target

    OSIO B ALKAA HETI OSIO A JÄLKEEN

    B)
    5min aikaa etsiä yhden toiston maksimi thruster (tanko lähtee maasta)

  • Painonnosto Workout

    Tempaus

  • OHS 4-by-4 Strength

    OHS
    4x4 - RIR 1-2
    - sets E2:30

  • 22.2.2023 BasicWod Workout

    For time :

    Row 500-400-300-200-100-200-300-400-500 Work/Rest 1:1

    Rest 3 Minutes

    Bike 1000-800-600-400-200-400-600-800-1000 Work/Rest 1:1

    TC 45

  • Rowing Intervals for open 23.1 (warm up) Workout

    4-5 sets Rowing for pace
    1min Rowing
    2min rest btw sets
    - Focus on your technic and pacing. Use your hamstrings, hips and back.
    - Start easy and increase your speed on every set

  • STAMINA Workout

    24min EMOM
    1.min Ergo cal
    2.min db snatch alt.
    3.min rest