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

  • Muscle & Power Strength

    Push Press 3 RM,
    then 4x3 reps @ 90% of 3RM.

  • 4/16/19 Workout

    Warm up(0:00-10:00)
    :30 sec row-slow
    :30 sec dive bomber

    :30 sec row-moderate
    :30 sec down dog with foot pedal

    :30 sec row-fast
    :30 sec pvc pass through

    Mobility(10:00-15:00)
    1:00 min pigeon per
    :30 sec chest stretch

    Fittrain(20)
    1000m row
    then
    25-20-15
    burpees
    db hang clean 35/20-challenge up-50/35
    then
    800m run

    Opt(12)
    1600m run
    5x5 ghdsu
    4x1 hang clean
    Iso-core
    3x8
    bicep curls
    tri oh ext
    rev fly
    v-ups

    Finisher
    30 scap push ups
    30 band pull aparts
    60 knee tap crunch
    1:00 samson stretch

  • Endurance WOD Workout

    For 40 minutes:

    16 OH walking lunges w/plate
    10 push ups
    16 OH walking lunges w/plate
    10 pull ups
    2 min run/bike/ski
    2 min rest

  • AMRAP 22 min Workout

    22 minute AMRAP:
    21 thrusters 20/15 kg
    14 american KBS 24/16 -> 20/12
    7 Burpee Box Jumps 61/51

  • 13.4.2019 Session One Workout

    Run

    8 x 400m

    rest 3 min btw sets.

    Vänärille/Salin pihaan. Haetaan tuntumaan, tarkoituksena ottaa 400m vetoja. Ei olla kovaa vielä juostu jotenka voi olla hirveää. Ottakaa kierroajat ylös.

  • 14.4.2019 Workout

    For Time:

    30 Snatches 60/42,5

    10 Ring Muscle-ups

    30 Clean & Jerks 60/42,5kg

    10 Ring Muscle-ups

    30 Thrusters 60/42,5kg

    10 Ring Muscle-ups

    Jos rinkulat ei mee niin skaalataan Bar MU. Tää tulee toistumaan ohjelmoinnissa.

  • Extra Credit 11-04-2019 Workout

    Double Leg Banded Leg Curls Tabata:
    8 x 20s work/10s rest.

  • Conditioning Workout

    3 rds for time:
    20/17 cal ab
    2-7 bMU
    12 pc/J 60/40kg

    Rest 5min

    3 rds for time:
    20/17 cal ab
    2-7 bMU
    8 pc/j 70/50kg

    Rest 5min

    3 rds for time:
    20/17 cal ab
    2-7 bMU
    6 pc/j 80/55kg

    For bMU choose a rep scheme that allows you to go unbroken or max in two sets. For the barbell, go fairly fast singles. Scale weight if you need to rest more than few breaths btw reps.

  • Tisdag 9/4 2019 Workout

    A: superset x3
    Bulgarian split squat x6-8/each leg
    Rest 1min
    Strict pull ups @1111 xMax
    2min rest

    B: 9min amrap
    3-6-9-12...
    Devil press
    DB front squats

  • Kuntokarkelot 2018 laji 3 Workout

    Sled push (50/30kg)
    25 m + 25 m

    Then 1500 m run

    Result is time