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

  • 13.2.23 Workout

    Molemmat osiot aikaa vastaan

    Osa A:
    21-15-9
    toes to bar
    handstand push ups

    tc: 8min

    -tauko 1min-

    Osa B:
    12-9-6
    deadlift @140/100kg (rx)
    burpee over bar with double hop

    tc: 6min

    Noniin pääsette maistamaan Wodkan lajeja pikkusen muokattuna ;)
    Maveen laitoin kisojen RX- sarjan painot, mutta skaalaa tarvittaessa pienemmäksi. Saa kuitenkin olla raskas!!!!

  • Treeni 4 Workout

    Warm Up
    3 rounds
    15 cal row
    20 cossack squat
    6+6 single arm plate ohs
    10 push ups

    Strenght
    Overhead squats 5-4-4-5 reps @60,70,75,60%
    rest 1.5-2 min bwn sets

    EMOM 9 of thrusters (barbell taken from floor, as squat clean thruster 1 rep)
    min1 ) 3 reps @65%
    min2 ) 2 reps @70%
    min3) 1 rep @75% of 1rm thruster/push press

    Snatch Deadlifts 3x3 reps@90%

    Metcon
    8 min amrap
    10/12+1 cal row
    12+1 wall ball shots
    add +1 rep on each round.

    rest 4 min

    4 min amrap
    10/12+1 cal row
    12+1 wall ball shots
    add +1 rep on each round.

    Accessory
    2x20 banded strict pull up + 2x20 banded chin ups
    3x15 single arm db bn standing tricep turn
    3x15 barbell goodmorning @20/15kg or 3x10 sandbag bear hug good morning
    3x12 reps @35/45kg
    rest as needed

    Optional Extra
    20-30 min light pace cardio @55-65% of max HR easy pace cardio
    rest as needed

  • 13.2.23 Strength

    THRUSTER PROG 2/6
    3-3-2-2-1-1 reps
    every 2min

  • tricks and treats for the open Workout

    EMOM 10
    O: 3 burpee pull over
    E: 3 reverse burpee to HS

  • .com wod Workout

    For quality:
    Every 1 min for 9 mins, alternating between:
    Choice Machine, 45 secs (build pace)
    Kettlebell Front Rack + Overhead Carry, L+R 100 ft/R+L 100 ft
    1x [ 10 Dual Kettlebell Front Squats + 10 Dual Kettlebell Strict Press ]

    Complete as many rounds as possible in 18 minutes:

    18-calorie row
    12 push-ups
    6 KB snatches e/S

    ♀ 20kg DB ♂ 30kg DB

  • Push jerk Strength

    Push jerk
    6x every 2min
    in 6 set find daily max for 3 Reps

  • Day 51 - Competition prep Workout

    Warm-up: 2 rounds: 2 min easy ski erg + 10 s fast + 2 min easy bike-erg + 10 s fast

    A: 2 rounds:
    2 min moderate/fast ski erg
    1 min recovery pace ski erg
    2 min moderate/fast bike-erg
    1 min recovery pace bike-erg

    B: 4 rounds:
    4-7 ring mu
    1 min rest between

    Cool-down: Walking outside for 10 min + 10 min mobility

  • Deadlift Strength

    DL: 3x5 (75%, 80%, 85%)

  • 10.2.2023 Open Workout 22.3 Workout

    For time:

    21 Pull Ups
    42 Double Unders
    21 Thrusters 42,5/30kg
    18 Chest to bar Pull Ups
    36 Double Unders
    18 Thrusters 52,5/35kg
    15 Bar Muscle Ups
    30 Double Unders
    15 Thrusters 60/37,5kg

    TC 12

  • What is the workout Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.