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

  • Ke 6.12.2023 kisa: pääliikkeet Workout

    Kyykky 1x80%

    Penkki 1x80%

    Maastaveto 1x80%

  • 6.12.23 Perfo Workout

    25min lämppä & skills

    15min nopeus
    Sama kuin viime viikolla

    10min lämppä wodiin

    Emom 35min
    1. Viivajuoksu yhdessä + squat clean, YGIG
    2. Viivajuoksu yhdessä + leuka/c2b YGIG
    3. Viivajuoksu yhdessä + c&j YGIG
    4. Viivajuoksu yhdessä + HSPU/jokin työntävä YGIG
    5. Lepo

  • Accessories Workout

    2 Rounds for Quality:
    20 Handstand Shrugs
    10 Plank Shoulder Taps
    1min Sorenson Hold
    30m Sandbag Bearhug Carry 60/40kg
    - Rest 1min

  • 5.12.2023 Intervals Workout

    5 Intervals

    A1. 5-minute AMRAP
    15/12 (cal) Row
    12 Thrusters @ 42.5/30kg (95/65lbs)
    9 Bar-facing burpees

    A2. 5-minute AMRAP
    50 Wall balls @ 9/6kg
    25 Toes-to-rings
    THEN
    BikeErg for calories in the remaining time

    A3. 5-minute AMRAP
    15/12 (cal) Row
    12 Power snatches @ 42.5/30kg
    9 Bar-facing burpees

    A4. 5-minute AMRAP
    50/35 (cal) BikeErg
    25 Toes-to-rings
    THEN
    Wall balls @ 9/6kg for reps in the remaining time

    A5. 5-minute AMRAP
    15/12 (cal) Row
    12 Hang power clean and jerks @ 42.5/30kg
    9 Bar-facing burpees

    Rest 5-minutes b/t intervals

    Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with 5-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    On A1/3/5, pick a tough, repeatable pace on the rower and burpees while maintaining unbroken sets on the barbell as much as possible. On A2/4, keep the wall balls and toes-to-ring to minimal sets and hold a steady, hard pace on the bike.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

  • 5.12.2023 Deadlift Strength

    Deadlift

    8 x 3 @ 60-70%, go every 90-seconds to 2-minutes

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    20s hollow hold + 20+20s side planks

  • 4.12.2023 PK Workout

    Chest Supported DB Row

    5 x 6 - 8

  • 4.12.2023 PK Workout

    Snatch Pull ( Full Foot ) + Hang Snatch ( Under Knee )

    7 x ( 2 + 1 ), start @ 60% OF SN, Building

  • 4.12.2023 PK Strength

    Back Squat

    2 x 2 @ 100%

  • 4.12.2023 BasicWod Workout

    AMRAP 17

    30 Kettelebell Swing 24/16kg
    20 Front Squat 40/30kg ( Floor )
    5 Push Press 40/30kg
    500m Bike Erg