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

  • Friday 6.5.22. Workout

    Warm Up
    2 rounds
    2:00 Cardio
    5 inch worm with push ups
    10 scapula pull ups
    5 kip to swings
    5 kip knee raises
    10 ring row
    10 kb tater (kbs+goblet squat)

    Strenght
    Front Squat 8-8-6-4 reps @50-55-60-65% of 1rm
    GO every 2-3 minutes for new set.

    3 sets
    Pause Floor Press x 6-8 reps @65-70% of 1rm (leave 2-3 reps to tank)
    rest 1 min
    Quality Set of Strict Chin Ups goal is 8-15 reps (use band for help if needed)
    rest 2-3 min

    Metcon
    21-15-9 reps
    KB Swings
    12-9-6 reps
    Burpee Pull ups

    Accessory Work
    3 rounds
    8+8 half kneeling arnold press
    8+8 Single arm db row (1 sec pause at top)
    24-32 weighted russian twists
    rest 1-2 min

  • Bells Workout

    12min AMRAP

    40 Double Unders
    8 KB Snatches (R)
    8 KB Snatches (L)

    @24/16kg

  • Math problem Strength

    500m row

    3 rounds 3 reps each
    - Sots press behind the neck
    - pressing snatch balance
    - no feet Snatch pull under
    - Snatch Pull
    - Split snatch
    - high hang snatch
    - snatch

    15 Min EMOM

    3 Hang Power snatch
    Score = Total Weight Moved
    (3x15= 45, 45x100= 4500kg)

  • Wednesday 4.5.22. Workout

    Warm Up
    Band Pull Aparts + Banded Hip Activation
    then 2 rounds
    1.5 min cardio machine
    20 plate hops
    10 plate reverse lunges
    10 plate thrusters
    10 scap pull ups
    5 burpees

    Metcon
    Every 1,5 min for 15 minutes
    Odd : burpee box jumps x 6-8 reps (sharp, but be careful with jump) step down.
    Even : 10 wall ball shots + 10-20 alt leg v-ups
    5 times both movements

    Strenght
    3 rounds
    12-16-20 reps of weighted farmers hold lunges (käytä 2x12.5-15 / 2x 17.5-22.5kg käsipainoja)
    rest 1 min
    8-12 band assisted WIDE GRIP strict pull ups (hallittuja leuanvetoja kuminauhalla, leveä myötäote)
    rest 2 min

    Cool down
    3-5 min light air bike or rowing

  • Ring/ bar dip Strength

    5 sets of :
    5 x ring / bar dip

    • use extra weight for the dip if you can

  • 4.5.2022 Workout

    10 RFT:

    10 WallBalls 20/14p
    3 Deadlift 125/85kg
    50m Farmers Carry 22,5/15kg

    ( 20 - 30 )

  • 4.5.2022 Workout

    For time:

    10 Front Squat @ 80% OTD ( take from rack )
    30 Calories Echo Bike

  • 4.5.2022 Front Squat Strength

    Build to a Heavy Single

  • ENDURANCE VKO 8 Workout

    VKO 8
    Leg Burner:
    6rnd: 20cal erg bike/assault bike + 40m sled push (juoksemalla)
    - rest 3min btw sets
    -Joka kierros kovaa!!
    -Kelkka tyhjänä tai vähän painoa että liikkuu juosten ripeästi.
    -Pitää tuntuu pahalta jaloissa.

  • 5.4.2022 Workout

    27-21-15-9

    Calories Row
    Push Jerks 60/42,5kg

    8 - 13