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: Parit AMRAPit Workout

    With partner 2 x AMRAP12, divide anyhow:

    AMRAP12
    20 / 16 cal erg / air bike
    8-12-16... power clean (60/40 / ~50% of 1RM)

    rest 3

    AMRAP12
    20 / 16 cal row
    8-12-16... heavy db snatch (30/22,5)

    Flow: Ensin koneella kalorit täyteen, sen ensimmäinen toistomäärä kahta muuta liikettä. Tämän jälkeen palataan koneella ja suoritetaan kalorit, palataan liikkeisiin ja tehdään toinen toistomäärä jne. Toistot ovat parin kokonaismääriä. Sekapareilla kalorit laitteissa 18 / kierros.

    Rasittavuus: RPE8-9

  • Treeni 4 Workout

    Easy Pace Cardio
    Warm Up
    Sledge Push/Pull for 5 minutes (light) + Mobility drills for 10 minutes
    then movement prep and start workout

    Emom 12 or 16
    1 - 40 sec easy/recovery cardio
    2 - 5 power snatches @50-60% of 1rm
    3 - 40 sec easy/recovery cardio
    4 - 5 squat clean thruters @same weight

    Emom 12 or 16
    1 - 40 sec easy/recovery cardio
    2 - 3-6 bar muscle ups / banded bar mu
    3 - 40 sec easy/recovery cardio
    4 - 7.5-15m HS walk or 2-3 wall walks

    2 min rest bwn emom's

    Accessory Work
    3x12 banded strict pull ups
    3x12 bicep curls with barbell
    3x12 V-ups
    rest as needed

  • 17.11.2023 Toes-to-Bar Workout

    Toes-to-bar drills

    Kipping Toes-to-Bar Complex – 2 to 3 sets

    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    Rest 30-seconds b/t sets (set = all 3 movements)
    +
    5-10 Progressive toes-to-bar swings with straight legs*
    * Each swing gets higher and higher

  • Clean Deadlift Strength

    7 sets of Clean Deadlift
    Set 1: 3 @90% of 1RM Clean
    Set 2: 3 @95%
    Set 3: 2 @100%
    Set 4: 2 @105%
    Set 5: 1 @110%
    Set 6: 1 @115%
    Set 7: 1 @120%
    - No mixed grip
    - Rest 2min btw sets

  • Pulling & Pushing Workout

    3 rounds for time:
    12 DB Bench Presses 2x22,5/15kg
    1 Rope Climb 4m
    12/10cal Ski or Row
    12 Push-ups
    12 DB Bent Over Rows 2x22,5/15kg
    - Rest 1min btw rounds

  • Ke 15.11.2023 kisa: pääliikkeet Workout

    Kyykky 1x85%

    Penkki 1x85%

    Maastaveto 1x85%

  • 27.11.2023 Basic Wod Workout

    AMRAP 3

    10 Wallball
    10 Box Step-Ups

    Rets 2 Minutes

    AMRAP 3

    10 Kettelebell Swing
    10 Burpees

  • La 25.11.2023 perus: penkki2 Workout

    Sotilaspenkki käsipainoilla 5x10
    -3s stoppi + hyvä venytys

    Ojentajapunnerrus maaten 4x8–5
    -otsalta

    Leuanveto (kapea kahva, kämmenet vastakkain) 3x max.toistot TAI ylätalja, kapea kahva 5x8-15

    Yhden käden kulmasoutu 2x30 / käsi

    Hauiskääntö tangolla 2x50

  • Conditioning Workout

    2 sets of :
    3 mins REST between sets

    Partner Workout
    Partner A completes :
    2 rounds of :
    15/12 cal row
    15 single arm DB cluster @22,5/15kg (total reps)
    15 kipping pull up/ jumping pull up

    Partner B completes :
    AMRAP of
    6 push up
    12 sit up
    24 double under

    Switch When partner A finished and B will do the two rounder and A will do the AMRAP!

    Total timecap : 32 mins

  • 16.11.2023 EasyWod Workout

    AMRAP 5

    10 Hang Dumbbell Clean 2x22,5/2x15kg
    10 Box Jumps 24"/20"
    5 Pull-Ups

    Rest 3:00

    AMRAP 5

    10 One Arm Devils Press 22,5/15kg
    10 Box Jumps 24"/20"
    5 Pull-Ups