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

  • Floorpress Strength

    5x1 Lattiapunnerrus

  • "Partner Throwdown" Workout

    With partner, for time:
    5 rounds (each):
    15/12cal AB / SkiErg
    15 GHD Sit Ups / T2B
    —then—
    100 Alt. DB Snatches 22,5/15kg (split)
    —then—
    5 rounds (each):
    15/12cal AB / SkiErg
    10 Burpee Box Jump Overs 60/50cm
    —then—
    150 WB 9/6kg (split)
    TC 40min

  • OPTIONAL ACCESSORY Workout

    EMOM x 12-20 (3-5rounds)

    1) bike (easy pace)
    2) 1-3 rope climb
    3) bike (easy pace)
    4) 30-40m farmer carry

    (Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

  • For Time Workout

    For time:

    15-12-9
    ski
    burpee box over

    Target under 4min, Cap 6min.

    Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi.

  • For reps Workout

    5 times 2 min on 1 min off
    50 Doube Unders
    12 Overhead Squats
    ME Bar Facing Burpees
    @52.5/35
    Score is burpees

  • Snatch Strength

    For quality 2 rounds of
    10 band pull apparts
    8 Banded Overhead Squat
    World's Greatest Stretch, L 1 min/R 1 min
    -- then --
    5 min practice of criscross
    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    Snatch

    Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
    write out 3 of your best lifts
    sent minna a video of your last lift

  • 10.5.2023 BasicWod Strength

    Tempo Back Squats. 3 Seconds Down.

    5 Sets of 4

    Go Every 3:00

  • Need for speed Workout

    For time of

    50m sand bag carry
    15 sandbag over shoulder
    10 sandbag squats

  • Accessory Workout

    3 Rounds for quality

    10 Strict toes to ring
    6 (3/3) Heavy TGU
    20 Hollow rocks

    Rest 2min

  • Deadlift Strength

    500m row
    then for 10 min
    7 ring row
    20s. hs hold
    10 banded deadlift
    10 banded deadbugs

    Deadlift
    Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
    write out 3 of your best lifts
    sent minna a video of your last lift