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

  • Lattiapenkkipunnerrus maskimi toistot 80% (5RM) Workout

    Lattiapenkkipunnerrus maksimi toistot 80% (5RM)

  • 24.5.2021 ( Running Jackie) Workout

    For time :

    Run 900m
    50 Thrusters 20/15kg
    30 Pull Ups

    Target Time 6-7 min.
    Time Cap 12 min.

  • Testiajo Workout

    Soututekniikkaa:

    leg drive - leg drive + pull - leg drive + pull + hands back &stop.

    8 EMOM:

    1. 40s easy row, 20s rest.
    2. 40 moderate fast row, 20s rest.

    Easy pace - for technique

  • 13.5.2021 ( "Seven") Workout

    "The Seven"

    Seven rounds for time of:

    7 Handstand push-ups
    60/42,5kg Thruster, 7 reps
    7 Knees to elbows
    110/75kg Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 32/24kg
    7 Pull-ups

    TC 40

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

  • Thrusters & Chin ups Workout

    Alternating EMOM 10 minutes:

    Even: 10 DB Thruster
    Odd: 10 Strict Chin Ups

    Choose a challenging weight that allows good movement.
    Break up the chin ups as needed or just do as many as you can in 60 seconds.

  • Back squat 6x3 Strength

    Back squat 6x3 reps
    -same weight in every set and if possible add a bit more than last week.

  • Core Workout

    4 Rounds:
    10 Seated leg raise
    20 Flutter kicks
    10sec Hollow hold
    1min Rest

  • 13.4.2021 Workout

    "Air Force"
    20 Thrusters 42,5/30kg
    20 Sumo Deadlift High-Pulls 42,5/30kg
    20 Push Jerks 42,5/30kg
    20 Overhead Squats 42,5/30kg
    20 Front Squats 42,5/30kg

    4 Burpees at the top of each minute (start at burpees)

    TC 20 min.

    Previous 19.6.2019

    Omatoimi:

    Mobilisaatio joka parantaa erityisesti sinun valakyykkyä. Nilka, reidet, rinta...

    Peruslämmittelyt, voi olla Ergoja 6 - 8 min. Jonka jälkeen liikkeet haltuun.

    Air Force julkaistiin vuonna 2010, se oli Games laji. Kuinka monta toistoa teet minuuttiin Thrustereita & Sumo Deadlift High Pulleja? Jos näissä kahdessa liikkeessä olet jo aivan puhki, loppu on tuskaisa :)

    Sinulla on kaksi vaihtoehtoa RX`D ja sillä läpi. Skaalaten todella reippaasti läpi!

  • 21.2.2021 Workout

    AMRAP 14 (REPS)

    6 Hang Squat Clean
    6 Shoulder 2 Overhead
    6 Back Squat
    6 Bar Over Burpees

    Rest 1 min between rnds.

    Barbell 65% todays complex max.

    Omatoimi:

    Tankoon rautaa edellisen kompleksin isoimmasta painosta 65%, pyöristä ylöspäin. Takakyykkyjen jälkeen tanko nostetaan pään yli ja pudotetaan eteen. Mikäli käy semmoinen haveri että pudotat tangon selän taakse suorita 10 ylimääräistä bar over burpeeta.

  • EMOM 10 - 2 Power Cleans Strength

    EMOM 10
    2 Power Cleans

    -work up to heaviest possible 2RM