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

  • Box P 20-04-2020 Workout

    STRENGTH
    Front Squat: 6 sets to work up to a 5RM. Rest 2:00
    - Beginner: 2 warm-up sets to get to a challenging weight for 5 x 5
    - Goal: With great mechanics, try to beat your 6RM by 10% or more.

    CONDITIONING
    "Damage Plan"
    5 Rounds for time:
    20 Power Cleans (115, 75)
    20 Goblet Reverse Lunges (total)(53, 35)
    20 Kettlebell Bent Over Rows (total) (53, 35)
    - Goal: Uncomfortable, barely sustainable pace for 4 rounds with less than 30s drop off from fastest to slowest round.
    15:00 Time Cap

    EXTRA CREDIT
    1a) Banded Pull-throughs: 3 x 15. No rest.
    1b) Glute Hip Thrust - Bodyweight: 3 x 10. Rest 60s.
    - squeeze top of each rep for a 1 one thousand.

    COOLDOWN
    45 Degree Biphasic Hip-Flexor Stretch x 60s each side.

  • Aamulenkki 2130m Workout

    Hamulan koulun ympäri

  • Home workout 210420 Workout

    For time
    Buy in: 800m run
    +
    42-30-18 Alt. V-ups
    21-15-9 Burpees
    +
    Cash out: 800m run

  • Levylaari Workout

    3 kierrosta:

    3 minuutin kiertoharjoittelu 1.
    a. Etunojapunnerrus levyn päällä x 5
    b. Levypaino heijaus eteen suorin käsin x 10
    c. Levypainokyykky x 15

    Lepo 1 min

    3 minuutin kiertoharjoittelu 2.
    a. Levypainon yli hyppy x 5
    b. Levypaino askelkyykky + kierto x 10
    c. Levypaino maasta suorille käsille x 15

    Lepo 1 min

    3 minuutin kiertoharjoittelu 3.
    a. Levypainon yli burpee x 5
    b. Levypainokyykky valassa x 10
    c. Levypaino pystypunnerrus x 15

  • Home workout 200420 Workout

    AMRAP 12
    8 Plank Walks
    12 Squats
    16 Russian Twists

  • Gymnastics push test Workout

    Max rep unbroken

  • Metalclub garage TABATA-1 Workout

    9 rnds

    20s work
    20s rest

    Alt. V-ups
    Flutter kicks
    Tucked crunch

  • 10 rounds for time Workout

    10 rounds for time:

    10 (5+5) DB/KB Hang Clean&Jerk
    20 Lateral Jump over DB/KB

    *Voit käyttää mitä tahansa painoa!

  • F.U. Corona WOD #34 Workout

    A) Tempo Cossack Squat
    5 x 5/side @ 5210 tempo; rest 1:00

    5 seconds down
    2 seconds in the bottom holding
    1 second to come up
    0 seconds resting at the top

    B) Tempo Tippy Toe Squat
    3 x 6-8 @ 5210; rest 1:00

    C) Lunge into Heel Kick
    3 x 10-15/side; rest 1-2mins

    D) Deadbugs
    3 x 5/side

    Here's a more colourful version of that heel kick exercise

  • KB disco Workout

    20 deadlift
    20 thruster
    20 one hand swing
    20 chin ups
    @ 2 x 24kg kb’s

    30 DL
    30 thruster
    30 one hand swing
    30 chin ups
    @ 2 x 20kgs kbs

    50 DL
    50 thruster
    50 one hand swing
    50 chin ups
    @ 2 x 16kg kbs

    Time cap 40min