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

  • 14.12.2022 Back Squat Strength

    On the 2:30 x 6 Sets:

    1 Set : 7 Reps @ 65%
    2 Set : 5 Reps @ 68%
    3 Set : 3 Reps @ 70%
    4 Set : 7 Reps @ 68%
    5 Set : 5 Reps @ 70%
    6 Set : 3 Resp @ 73%

  • Torstai 24.11.22. BASIC Workout

    Treeni 2
    Warm Up (10 min)
    2 rounds
    1:30 cardio machine
    20 plate hops
    10 gtoh + halo
    10+10m bear crawl (forward/backwards)
    10m lunge walk + reach up

    Gymnastic Skills (15-20 min)
    Kipping Pull Up (you can use band for help)
    Double Under Practises

    Metcon
    Easy&Treshold pace for 20-25 mins
    2 min easy cardio/double under training
    4-6 burpee kipping pull up / 4-6 burpees + 4-6 ring rows
    6+6 single arm db oh lunge walk
    12-16 alt leg v-ups

  • Recking ball Workout

    AMRAP 10
    3 Rope Climbs
    14/10 cal row
    9 dbl Dumbbell Squats

    2x 22,5 / 15

  • Diane prog Workout

    2 rounds for quality of:
    Choice Machine, 1 min
    10 banded GM
    7 ring row
    5 push up
    20s. hs hold

    EMOM 12
    30s. Du's
    3 Deadlifts
    3 Handstand Push-Ups

    Option 1
    102/70kg

    Option 2
    70/47kg

    Option 3
    45/35kg

  • Conditioning Workout

    Partner wod ( You GO , I GO )
    In 9 mins
    50 cal row
    The AMRAP of :
    50 shoulder taps in partner HS Hold (total reps)
    50 Wall ball @9/6kg
    50 Double under/ each person
    Goal : 1+ round in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of :
    30 V-up
    30 Box jump@60/50cm
    30 Db push press @2x22,5/15kg
    Goal : 2+ rounds in AMRAP

    2 mins REST

    In 9 mins
    50 cal row
    Then AMRAP of:
    10 strict Pull up/ 10 bar mu rx+
    10 Devilpress @2x22,5/15kg
    10 Dumbell Box step over @60/50cm @2x22,5/15kg
    Goal : 3+ rounds in amrap

  • WOD: Kipping pull ups Workout

    E90s x6:
    3-7 kipping pull up / small kipping pull up / box kipping pull up
    OR
    4-6 banded / seated pull up, last set RIR 0-1

  • Chest to bar Strength

    Chest to bar
    Day 4 5, 4, 4, 3, 2
    - this is strict c 2 b
    - if using bands make sure to be progressive
    - rest as needed b/w sets (2min or so is good)

  • 6.12.2022 Hang Squat Snatch Strength

    on The 2:30 x 6 Sets:

    Set 1 : 3 Reps @ 75%
    Set 2 : 2 Reps @ 78%
    Set 3 : 2 Reps @ 78%
    Set 4 : 2 Reps @ 81%
    Set 5 : 1 Rep @ 84%
    Set 6 : 1 Rep @ 84%

  • Clean Strength

    6x every 2 min @75% of 1rm
    2 block clean high pull + 2 block hang clean

  • Sunday lifting Workout

    Raakatempaus + valakyykky
    3x 3+3 @50-55%
    3x 2x3 @60-65%

    Tempaus+ tempaus polven alta
    3x 2+2 @65-70%
    3x 1+2 @73-80%

    Valakyykky
    3x 7 @moderate

    Jalkojennosto kahvakuulan yli
    3x 10+10