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

    “Dumbell Hell”

    Amrap 14 mins
    YGIG
    2-4-6-8–10-12…
    DB Hang Cluster
    DB Renegade row
    DB Box step up + reverse lunge
    DB push up

    REST 3 mins

    Amrap 14 mins
    SYNCRO
    2-4-6-8–10-12…
    Syncro DB snatch
    Syncro DB goblet squat
    Syncro DB burpee
    Syncro DB pull through

  • Main site Tuesday 221115 Workout

    Complete as many rounds as possible in 12 minutes of

    ♀16-kg KB
    ♂ 24-kg KB

  • 13.5.23 Workout

    ”Helen”
    3 rounds for time:
    400m run (300m)
    21 kb swing @24/16kg
    12 pull ups

    tc:16min

  • 10.5.2023 Podiatry Workout

    On the 1:30 x 10 Rounds :

    1-2-3-4-5-6-7-8-9-10 Toe To Bar
    30 Double Unders
    Max Calories Row

    • Score Total Calories

  • 10.5.2023 Warmup Workout

    Mobility 10 Minutes

    3 Rounds :

    Row 400/350m
    5-7 Kipping Swing
    1-3 Strict Pull-ups
    5 HookGrip Front Squat ( Barbell )

  • 9.5.2023 Gymnastic Conditioning Workout

    5 Rounds For time:

    30% Max Bar Muscle-ups
    10 Single Leg Squats
    30% Max strict Handstand Push-ups
    10 Single Leg Squats

    TC 15

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min cardio
    25+25m single arm front rack carrying
    25+25m single arm farmers carrying
    5+5 squat strech
    10 air squats + 10 squat jumps
    10-15 ring row

    Strenght
    Yoke Carrying @light to medium weight 5-6 sets of 30-40meters
    rest 2 min bwn sets
    Vaihtoehtona jos ei ole Yokea on tehdä Tangolla eturäkki pitoa 30-40 sek semiraskas
    arviot 50-70/70-90kg x 3 kertaa ja perään 3x45sek farmarikävelyt n.1 min levolla

    Metcon
    3x4min amrap/4min rest
    12/10 cal row
    12 wall ball shots
    12 pull ups
    then next 10's, third 8s (naiset soutu 8 ja 6 toka ja kolmannella)
    tavoite ois saada aina 2 kierrosta täyteen 4 min aikana. Ota tarvittaessa toistot esim

    Accessory Work
    3x20 Step back lunges @25-35/40-50kg (barbell back rack) (hallittua)
    3x12-15 bent over row (vastaotteella ja pysäytä) @30-35/40-50kg + 1
    3x30 weighted twits 5/10kg + 10/10 side plank hip touches (pause 1s at top)
    rest as needed

  • E8MOM x 4-6 Workout

    E8MOM x 4-6 rounds

    15 wallball
    5-10m hs walk / 2-4 wall walk
    3-5 bmu / 5-10 pull up
    *remaining time easy pace row

    (Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.)

  • WARM UP Workout

    EMOM x 8-12

    1) row
    2) 4-8 ring row + 4-8 press + remaining time banded pull apart
    3) row
    4) 15-30s hollow hold

  • Muscle & Power, AV1 Strength

    Front squat 8-6-4-2 reps