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

  • Deadlift 10x10 Strength

    10x10 / 3min
    60-70%

  • Saturday Madness Workout

    Lumberjack 20

    20 deadlifts (125/85 kg)
    400 m run
    20 KB swings (32/24 kg)
    400 m run
    20 overhead squats (50/35 kg)
    400 m run
    20 burpees
    400 m run
    20 C2b pull-ups
    400 m run
    20 box jumps
    400 m run
    20 DB squat cleans (20/15 kg each)
    400 m run

    Timecap: 30 mins

  • Conditioning Workout

    Partner WOD

    Amrap 8 mins
    Partner 1 completes one round of:
    20 Renegade row
    10 Medball Clean@9/6kg
    5 devil press
    Partner 2 : amrap DU
    Switch everytime, when the triplet is completed!
    Score : total DU

    3 mins REST

    Amrap 8 mins
    Partner 1 completes one round of:
    20 Dumbell hang clean
    10 Dumbell push press
    5 burpee over Dumbell
    Partner 2 : amrap WallBall@9/6kg
    Switch everytime, when the triplet is completed!
    Score : total WallBall

    3 mins REST

    Amrap 8 mins
    Partner 1 completes one round of:
    20 air squat
    10 T2b
    5 Kipping HSPU
    Partner 2 : amrap target burpee
    Switch everytime, when the triplet is completed!
    Score : total target burpee

  • Mr & Mrs Cooldownit (006) Workout

    Lopuksi jäähdyttelyä 5-7min
    3min Easy pace row/walk/bike
    Then one round
    3+3 scorpio stretch
    3+3 standing wall hug rotation
    1+1 perfect stretch

  • 7.1.23 Workout

    6 rounds FT:
    24 wall ball @9/6kg
    4 BMU/9 chest to bar/12 pull up
    12 Deadlift @90/70kg

    tc: 19min

    Huom. Nyt uudessa lukkarissa lauantain CT kestää 45min :)

  • Sunday lifting Workout

    Tempaus allemeno + valakyykky
    • 2x 3+5 @ 40-50%
    • 2x 3+5 @ 50-60%

    Tempaus nivusilta
    • 4x 3 @70-80%

    Tempaus + tempaus polven alta + polven päältä
    • 5 x 1+1+1 @ 75-85%

  • 3 kierrosta bodausta Workout

    3 kierrosta
    15 hauiskääntö tangolla
    20-30 puolilinkkari pallon kanssa

  • HS Skill Work Workout

    5 sets of:
    5 Kick Ups to wall
    - Soft contact with both heals at the same time
    - Rest 1min btw sets

    4 sets of:
    1 HS Walk Around The Box 80cm
    - Alt btw clockwise/counter clockwise
    - Feet on the box, arms as close to a box as possible (pike position)
    - Weight on the shoulders, head btw the arms
    - Rest 1-2min btw sets

  • 3.1.23. CONDITION Workout


    Total time 42-54 min

  • 4.1.23 Workout

    AMRAP 14 with partner
    9/6 cal bike
    4 burpee box jump over
    6 alt. db snatch @22/14kg

    you go, I go for full rounds