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

  • 13.12.22. CONDITION Workout

  • 6.12.2022 Warmup Workout

    3 Rounds:

    1:30 Any Machine
    12 Air Squat + 8 Push Ups + 4 Strict Pull Ups
    10 Banded Good Mornings

  • Biceps are pop Workout

    5 rnds
    12 bar bicep curls
    12 french press
    @ ahafa

  • accessories for quality Workout

    5 rounds for quality

    5 sots press e/s
    10 box step down e/s
    7 DBL DB inverted bench row

  • Conditioning 11-12-2022 Workout

    AMRAP x 16 MINUTES
    21-15-9
    Box Jumps*
    KB USA Swings @24/16kg
    Toes to Bar

    *Change box height each round...
    Round of 21 (20)
    Round of 15 (24)
    Round of 9 (30)

  • Finisher 11-12-2022 Workout

    FINISHER
    3 SETS
    10 DB Forward/ Lateral Raises*
    15-20 DB Zottman Curls
    -Rest As Needed b/t Sets-

    *1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

  • Conditioning Workout

    3 x
    AMRAP 4 min.
    3 wall walk
    6 toes to bar
    9 USA swing@24/16 kg
    27 double under
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    3x
    AMRAP 4 min.
    3 burpee pull up
    6 box jump overs@60/50 cm
    9 wall balls@9/6 kg
    27 double unders
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    Until the 40:00 mark with a partner
    One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

  • "Great One 2.0" Workout

    10 rounds for time:
    200m Skillmill Run
    15 Push-ups
    10 Box Jump Overs 60/50cm
    3 BMU

  • STAMINA Workout

    8 rounds 2min work/1min rest
    (A,B,A,B,A,B,A,B,)
    A )
    12 box jump
    rest of time KB hang snatch alt.

    B)
    12 wall ball
    rest of time ski cal

  • Keskiviikko 14.12.22. Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    20 face pulls / band pull aparts / pass throughs with light band, change every round
    10 push ups
    10/10 suitcase deadlifts

    Strenght
    Hang Power Snatch 3x8 reps@40-50-60% (polven päältä pikku alle menolla, jalat voi olla valmiiksi vastaanotto leveydessä tai hieman kapeammallam,harjoittele linkitystä kevyellä/keskipainolla)

    Deadlifts 3x5 reps @40-50-60% (ainoastaan vitosia)
    Bench press 3x8 reps @40-50-60%

    maastavedot ja penkit hallittu liike ja asento kasassa.
    rest 2 min bwn sets

    Metcon
    Death by Row and Burpee
    8/10 cal row , add + 1 rep each min
    6 burpee, add + 1 rep each min
    go until 12 minutes is done.

    Accessory Work
    2 rounds
    15-25 ghd sit ups
    15-25 ghd back extensions
    15+15 kb side bent @16/24kg
    rest as needed

    Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.