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

  • WOD 29/05/24 Workout

  • OPTIONAL Workout

    2-3 rounds

    15 banded pull apart
    12 wall squat
    9+9 Db row

  • STAMINA Workout

    For Time
    run 6.4km (4 kierrosta hallipussia)
    skaalattu run 3.2km (2 kierrosta hallipussia)

    • -treeni kokonaan ulkona*

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10+10 Db seated press
    10 weighted hip extenson + 10s hold
    40-60s D ball hold

  • WOD 23/05/24 Workout

  • 26.5.2024 EasyWod Workout

    For time :

    400m Run

    3 Rounds :
    10 Pull-ups
    20 Push-Ups
    30 Air Squats

    800m Run

    5 Rounds :
    10 Pull-Ups
    20 Push-Ups
    30 Air Squats

    1 Mile Run

    No TC

  • Snatch Strength

    5 sets:
    1+1 Snatch @75%
    - Rest 10sec btw reps, 2min btw sets

  • 21.5.2024 Warmup Workout

    Strict press

    18-24 @ 78-82%, rest 3:00 between sets

    = Aim to hit 18-24 reps with target weight in as few sets as possible.
    * If you can get the reps done in 4 sets, you can increase the load next week
    * if it takes you more than 4 sets to complete the minimum reps (18), keep the same weight next week
    * If it takes you less than 4 sets to complete the top-end reps (24), go heavier next week

  • Ring Dip & DB Row Workout

    4 Sets:
    6-8 Tempo 30X1 Strict Ring Dips + 10 Dual DB Seal Row
    - Rest 1min btw movements and 2min btw sets

  • Bench & Rope Workout

    AMRAP 18:
    6-4-2
    Bench Presses @70/50kg
    3-2-1
    Rope Climbs
    - Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
    - Scoring: Every time you complete a set of 6-4-2/3-2-1, that will count as 1 round.