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

  • Saturday AMRAP'S Workout

    5min AMRAP
    8 DB Snatches @22,5/32,5kg
    8 Kipping HSPU
    rest 5 min
    5 min AMRAP
    4 Sandbag Cleans @45/68kg or Power cleans @65-70% of 1rm
    8 Kipping HSPU

    Score is total reps of both amraps!
    DB Snatch should be heavy but still something you can move pretty good, Scale the kip hspu that way that you are able to go unbroken sets at least first 2 rounds of amrap.
    target 3+ rounds on both amraps.
    Masters can scale the sandbag weight to 35/55kg!

  • Saturday Metcon Workout

    5 sets
    15/12 calories of ski erg
    3-5 Bar MU OR 10-12 c2b / normal pull ups
    9 STOH @50/35kg
    rest 2min bwn rounds
    Time target sub 2 min, cap 2.5 min.
    Keep Mod/fast pace with the ski erg.
    BAR MU / C2b or normal pull ups should be done in 1-2 sets
    Keep Shoulder to OH unbroken.
    Goal is to make yourself push hard with good rest bwn rounds.
    Make the workout like that you feel like " you got this"

    Take around 10 mins to get ready for the next Metcon piece and after
    that cool down and done for this week.
    Score is total time of all intervals.

  • Recovery WOD #4 Workout

    10 rounds
    1:00 Ski
    5/position Blackburn with hold each rep
    :30 Glute Bridge Hold

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Strength Workout

    Strength
    1a) Rope Climb: 4 x 2-3. Rest 45s.
    Options:
    - L-Sit Rope Climb
    - Legless Rope Climb
    - Rope Climb with legs to top
    - Rope Climb with legs to half height
    - Ground to standing with rope x 3 reps.

    1b) Strict Dips: 4 x 10-12. Rest 45s
    Options
    - Ring Dips
    - Bar Dips
    - Box Dips

  • 4x lantionnosto kompleksi Workout

    4 settiä 90 sek taukoa settien välissä
    15 yhden jalan lantionnosto oikea
    15 yhden jalan lantionnosto vasen
    15 lantionnosto jalat korokkeella

  • Friday Accessory work Workout

    3 sets
    10+10 bulgarian split squats (2 dumbbells of farmers hold, increase weight each round)
    10+10 windmill @5/10kg plate
    20 cossack squats
    rest 1-2 min

  • Friday Metcon Workout

    14 min AMRAP
    7 deadlifts @70/102,5kg (or max 60% of 1rm)
    7 bar facing burpees
    28 double unders

    Deadlifts should be unbroken sets to start first few rounds then might split it in 2 sets.
    keep steady pace on bar facing burpees
    Try to relax your shoulders and gain some "recovery on double unders for those deadlifts)
    target is 7+ rounds.
    Score is total reps, 1 round is 42 reps.

  • WOD Workout

    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 5 reps each
    1 min: 5 wall ball + 5 swings
    2. min: 6 wall ball + 6 swings
    3. min: 7+7
    4. min: 8+8
    5. min: 9+9
    6. min: 10+10
    7. min: 11+11
    .
    .
    .Goal: round of 8. (12+12)

    Extra:
    4x25 banded lat pull down
    60s rest btw sets

  • Kettlebell minimini DT with running Workout

    3 RFT
    12 Deadlift w. KBs
    9 Cleans w. KBs
    6 Push jerk w. KBs
    400m Run

  • 8 viikon juoksuohjelma Eezyspeedern(6) Workout

    2min hokihölkkä
    7min juoksu
    3min hokihölkkä
    7min juoksu
    4min hokihölkkä

    +10 min hokihölkkää