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

  • Warm Up Workout

    3 Rounds For Quality:
    1:00 Row / Assault Bike
    15 GHD Back Ext.
    10 Barbell Front Squats (with band under knee)
    6 Target Burpees

  • Raakarinnalleveto Strength

    1 toiston maksimi

  • Bike Conditioning Workout

    3 sets x 5 min @ 105% of your 3 min ute watt average
    rest 5 min b/w sets

  • 6x5 Back Squat Strength

    6x5 kunnon tauoilla

  • Pe. 26.2.21 Takakyykky Strength

    5 x 3 + 3 boxihyppy

  • For time Workout

    50 cal Row/Bike
    50 Overhead Squats (40/30kg)
    40 Chest to bar
    40 Hang Squat Cleans (40/30kg)
    30 Kipping Handstand Push-Ups
    30 Thrusters (40/30kg)

    (Time cap: 18min.)

  • Saturday WOD 2 Workout

    Prep for second WOD
    2 sets
    6-8 ghd sit ups
    10-15 double unders

    WOD

    21-18-15-12-9 reps
    GHD sit ups
    63-54-45-36-27 reps of
    double unders

    time target under 7 min, cap 12 min.

  • Warm up and partner WOD Workout

    Warm up
    Normal warm up
    Then 3 rounds
    8 light RKBS
    10 passthroughs
    8 light wallballs

    Partner WOD
    5:00 AMRAP + max calorie row
    8 AKBS 53/35
    8 Goblet squats

    • 1 partner working on AMRAP while other partner rows. Both partners working at same time. Can change anytime throughout the 5:00.

    Rest 2:00

    5:00 AMRAP + max calorie bike
    8 TTB
    8 wallballs 20/14

    • both partners working. 1 working on AMRAP while other bikes for calories. Partners can switch however they like throughout AMRAP

    Rest 2:00

    Repeat 1 more time

  • Bear hug challenge Workout

    Max time Bear hug w/ sandback
    Rx: 60/45kg

    • Ohjeistus: Seiso paikallasi ja kannattale halausotteella säkkiä mahdollisimman pitkään.

  • Fredag 26/2 2021 Workout

    E2M for 20min(5sets)
    1: Strict press, Build up to heavy 5rep in 5sets
    2: Practice pistols 5-10/each leg
    +
    12min amrap
    5 HSPU
    10 TTB
    15 Hand release push ups
    30 DU