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

  • Bar Muscle Ups Workout

    3 sets of:
    Max reps BMU
    - Rest 2min btw sets

  • Pe 31.12.2021 perusvoima 9/9 Workout

    Ryhmä 1 ja 2:
    -stoppi-kyykky 5x5x50% (2s stopit)
    -lattiapenkki MAX5 (5-8 ylösmenosarjaa)
    -suorinjaloin mave yhdellä jalalla 2x15 / jalka
    -kehonpainosoutu 3x max.toistot

  • 24.3.22 Workout

    4 rounds for time:

  • 24.3.22 Workout

    3 rounds:
    - rest 2min between sets

    4 (weighted) pull up
    6 (deficit/weighted) push up

  • Lepopäivä Workout

    Rest day - what did you do?

  • Conditioning Workout

    Amrap 12
    12 Cal row
    12 Medball squat @9/6kg
    12 Burpee

    2mins REST

    Amrap 10
    10 Cal row
    10 Medball clean @9/6kg
    10 Box jump @60/50cm

    2 mins REST

    Amrap 8
    8 Cal row
    8 Wall ball @9/6kg
    8 Burpee box jump @60/50cm

    Goal : 3+ rounds in each AMRAPP

  • Clean pull from the blocks above knee 5x4 Strength

    Clean pull from the blocks above knee 5x4

  • Functional Sunday Workout

    WarmUp
    3 Sets
    12 Bent Over Band Pull Aparts
    (pause 1sec with hands wide on each rep)
    10 Drop Lunge to Knee Lift
    30sec Elbow Plank Shoulder Taps

    5min AMRAP
    2-4-6-8-10-12...keep adding 2 reps per round
    Renegade Rows (22,5/15kg’s)
    *5 Cal Row/Bike/Ski between each set

    rest 2mins

    5min AMRAP
    2-4-6-8-10-12...keep adding 2 reps per round
    Strict Knees to Elbows
    *5 Cal Row/Bike/Ski between each set

    rest 2mins

    5min AMRAP
    2-4-6-8-10-12...keep adding 2 reps per round
    KB Thrusters (16/12kg’s)
    *30 Double Unders (45 single’s) between each set

    Squat + Upper Pull

    • (Keep same weight on A1 & B1. BB 50-20kg)
    • (Every movement: Slow down, fast up)

    3 Rounds
    A1) Back Rack Split Squat: 8-10/leg; rest 75sec
    A2) Ring Row: 8-10reps; rest 75sec

    • Finish 3 sets of A1/A2 before moving on to B1/B2

    3 Rounds:
    B1) 1 1/4 Bouncing Front Squat: 8-10 reps; rest 75sec
    B2) DB Chainsaw Row: 8-10/arm; rest 75sec

  • Pause Hang Snatch High Pull Strength

    Pause Hang Snatch High Pull

    Set 1: 3 @70% 1RM Snatch
    Set 2: 3 @75%
    Set 3: 2 @80%
    Set 4: 2 @85%

    Hang position is above the knees. Pause 2 secs above the knees each rep. The bar should be finishing at the sternum level. If the percentages are too heavy to achieve this position go lighter.

  • Saturday 19.3.22. Workout

    Warm Up
    3 minutes cardio machine , add speed each min.
    then 27 squats
    3x3 reps on each position
    Feet together, normal wide, sumo wide
    jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
    asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
    3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
    sisäkierrossa x 3 reps ja sit asennon leventäminen.
    5-10 inchworm with push ups
    15-20 ring row

    Strenght
    Front Squats 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
    Push Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
    Control Tempo very nicely all the way down on squats, no free landing. Strong / Solid Squats and Pressing

    Metcon
    For TIme
    12-9-6-3 reps
    Thrusters @60/42.5kg (Can Use also 52.5/35kg ) Thrusters must be done unbroken or max in 2 parts on each set)
    4-3-2-1 reps
    Rope Climbs
    Time Target sub 8 minutes , cap 12 min.

    Gymnastic Skill Workout
    Emom 12
    1) HS Walk/Wall Walks for 30-40 seconds
    2) GHD Sit Ups x 10-15 reps
    3) Pistol squats x 30-40 seconds

    Cool down
    2-3 min light row / air bike
    1+1 min upper trap smash with barbell
    2-3 min each side forearms/bicep /lay on floor use barbell
    1-2 min v-sit strech
    1-2 min prayer pose strech