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

  • Bench Press Strength

    Bench Press
    - Go by the feel
    - Rest as needed

  • Friday 24.12.2021. Workout

    OPTIONAL TRAINING SESSION, THIS CAN BE PERFORMED ALSO ON SUNDAY.

    12 DAYS OF CHRISTMAS
    1 HANG SQUAT CLEAN @100/70KG
    2 FRONT SQUATS @100/70KG
    3 RING MUSCLE UPS
    4 HSPU
    5 DEADLIFTS @100/70KG
    6 FRONT RACK LUNGES @100/70KG
    7 BURPEE BOX JUMP OVERS @60/50CM
    8 KETTLEBELL SWINGS 32/24KG
    9 PULL UPS
    10 TOES TO BARS
    11 THRUSTERS @85/52,5KG
    12M HS WALK

    THIS IS SOMETHING WHAT I USED TO DO BACK IN THE DAYS WITH MY GIRL FRIEND EVERY YEAR. SCALE THE WEIGHT DOWN, BUT KEEP IT CHALLENGING, I THINK FIRST TIME DOING
    THIS IT TOOK SOMETHING LIKE 55 MINUTES AND CUT IT DOWN LAST TIME DID THIS AROUND 41-43 MINUTES.

    WARM UP AS YOU LIKE BUT I RECOMMEND BARBELL WARM UP OF COURSE AND TESTING EACH MOVEMENT FOR SOME REPS.

    SCALED VERSION
    3 BURPEE PULL UPS OR BAR MUSCLE UPS INSTEAD OF RING MU
    12 WALL WALKS INSTEAD OF HS WALK
    SCALE THE WEIGHT DOWN.

    I THINK GOOD GOAL WEIGHTS FOR OUR WOMEN WOULD BE 50-55KG AND THRUSTERS 40-45KG AND MEN 70-80KG AND THRUSTERS 60-70KG.
    I think i used to do those last thrusters in 2-3 parts.

    WORKOUT GOES
    1 HS CLEAN
    2 FRONT SQUATS + 1 HS CLEAN
    3 RING MUSCLE UPS + 2 FS + 1 HS CLEAN
    4 HSPU + 3 RING MU + 2 FS + 1 HS CLEAN...

  • 2021 grande finale haastis Workout

    25cal ski-50 barbell thruster-25cal ski

  • Ma 11.10.2021 kisa: kyykky + penkki Strength

    SitUps 5x20 + koko kropan kevyt/valmistava venyttely

    Kyykky 3x1x90%

    Penkki 2x6x75%

    Yhden käden kulmasoutu 3x8-15 / puoli
    -raskas

  • Christmas WOD with Partner Workout

    12 Days of Christmas with a Partner
    *1 Synchro Burpee
    2 Double KB Squats
    3 Strict Knee Raises
    4 Total KB Renegade Rows
    5 Deadlifts @ 60/40kg
    6 Box Jump / Step Ups
    7 Sit-Ups
    *8 Wall Balls Over the Rack
    *9 Synchro Shoulder Taps (Handstand or Plank)
    10m Plate Pinch Farmer Walk @tough
    11 Row Cals
    *12 Synchro Walking Lunges

    *These movements both partners are working at the same time. Other movements one person works.
    Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

    Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

    Timecap: 35 mins

  • Conditioning Workout

    Teams of 2
    40-30-20-10
    DB Power Clean @2x 22,5/15kg
    Box Jump Overs

    40-30-20-10
    DB Front Squats
    T2b

    40-30-20-10
    Wallballs@ 9/6kg
    Burpee

    Timecap: 35 mins
    no rest between couplets

  • "Grumpy Monkey" Workout

    For time:
    3 rounds of:
    15 T2B
    15 KBS (US) 32/24kg
    15 DB Bench Presses 30/20kg
    Rest 5:00
    1 round of:
    30 T2B
    30 KBS (US) 32/24kg
    30 DB Bench Presses 30/20kg

  • Strength Workout

    Tri-set x 4 rounds!

    Strict Chin-ups x 6-8
    Rest 10s.
    Dips x 8-10
    Rest 10s.
    Push-Up + Renegade Row Each Side x 8-10
    Rest 2:00.

    Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
    Dips: Weighted, Ring, Bar, Between Box, Box
    Push-Up: Toes, Knee Push-Up

  • Core Workout

    3 Kierrosta:
    20 Olkapääkosketukset lankusta
    20 Flutter kick
    20 Selänojennus vuoropuolin

  • Pull Up Workout

    5 rounds of
    10 Second hold into 5-10 Kipping Pull Ups
    rest 2 mins between sets
    can use do butterfly pull up