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

  • Maisan voikka Workout

    Tunti sisältää harjoitteet bar muscle up -liikkeeseen.

    Vaihtoehtona leuka/C2B

    AMRAP15

    1-3 BMU tai sen harjoitetta
    6 istumaannousu
    9 KK-heilautus
    12 ilmakyykky

  • "ETA" Workout

    For Time:
    50 Box Jump Overs
    1,000/800 Meter Row / 800m Run
    50 Wall Balls 9/6kg
    10 Rope Climbs
    50 Wall Balls
    1,000/800 Meter Row / 800m Run
    50 Box Jump Overs

    tc 30min

    Light Option

    For Time
    30 Box Step Overs
    400m Run
    30 WallBall
    20 Ring Row
    30 WallBall
    400m Run
    30 Box Step Overs

  • 6.5.2022 ...Run Workout

    3 RFT:

    500m Row
    400m Run
    30 TTB

    Rest 3 min btw rounds.

    ( 22 - 28 )

  • NBT Snatches Strength

    Every 2min Snatch 80-> 102%

  • 6.5.2022 Warmup Workout

    5 Min Foam Roll / Own Mobility
    4 Min Ergo
    3 Rounds:
    5 OHS + 10 KB Swing + 15 Hollow Rocks
    2 Min Barbell Thoracic Opener
    5 GM
    5 BS
    5 Elbows Rotations
    5 SN Press
    5 SN DL
    5 OHS

    Then...
    1:00 Side plank, each
    1:00 Banded air squat

  • 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