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

  • Conditioning Workout

    3 sets for time:
    400m Skillmill Run
    500m Row
    30 Burpees
    - Rest 3min btw sets

  • "Trip Or Treat" Workout

    For Time:
    50 DU
    25 Power Cleans 50/35kg
    50 DU
    25 GHD Sit Ups
    50 DU
    25 Front Squats 50/35kg
    50 DU
    25 T2B

  • Deficit deadlift Strength

    E2MOM x 4
    Deficit Deadlift x 5
    10-20 cm koroke

  • Torstai 2.11.23. BASIC Workout

    Warm up
    2 rounds
    1:30 cardio machine
    10+10 reverse lunges
    10+10 side plank dips
    10 plate good mornings
    then
    2 rounds
    40m front rack carrying or sandbag carrying bear hug
    6-8 ring row
    6-8 deadlfits

    Strenght and conditioning
    5 rounds
    30-40m front rack carrying / sb carrying
    10-15 hardened ring rows
    8-12 deadlifts 35-50% = light to moderate weight (add weight)
    alt time with partner 1 rounds

    Midbody Work
    2-3 rounds
    8-12 strict knee raises
    12-16 alt leg v-ups
    rest 1-2 min

  • BASIC CONDITION Workout

    4x5min. amrap A+B+A+B
    A
    first 400m row, then amrap
    6x worm push up
    8x ring row
    10x air squat

    rest 2min.

    B
    first 400m bike/ski, then amrap
    8x sit up
    8x thruster (empty bar)
    8x up down

    rest 2min.

  • Snatch Pull Strength

    Built to days heavy 1 Snatch Pull
    - Rest as needed
    - Use traps if you have one

  • WOD: Bar work Workout

    For time (TC: 9)
    21 - 15 - 9 T2B / s.l. T2B / knee raise / v-up
    9 - 15 - 21 Power snatch (42,5 / 35)
    - rest 60s after each "round"

    Flow: 21 t2b, 9 tempausta, 60s taukoa, 15 t2b, 15 tempausta, 60s taukoa jne.

    Skaalaus: Valitse t2b toistot / variaatio niin, että pystyt tekemään ensimmäisen setin max. 4 osassa (ts. pitää pystyä tekemään ainakin 6 toistoa putkeen). Tempauksissa paino, jolla pystyt tekemään toistoja tekniikan salliessa tng tuoreena.

    Rasittavuus: RPE 8-9

  • 4x3 Benchpress Strength

    4x3 Benchpress @75-80-85-90% of 1RM (narrow grip)

  • TEAM of 3!! Workout

    Teamwork for teams of 3
    As many repetitions as possible for 4 minutes per station, rest 2 min between stations
    - Station 1 – Sled Push 20 m (Extra weight 20 / 40 kg)
    - Station 2 – KB Swings x 10
    - Station 3 – Row for Cals (10 Cal)
    - Station 4 – Battle Rope ( 2 hands) double waves x 20

    You will complete this workout in teams of three or four, with only one partner working at a time. All teammates repeat as many times as possible until time ends.

  • 3 Sets of Strength

    A. Three sets of:
    - DB Flyes x 8
    - Rest 15 seconds
    - DB Goblet squats x 8
    - Rest 15 seconds
    - DB Biceps Curl x 8/arm
    rest 1min

    merkkaa flyesit!