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

  • 2.5.2023 KK Finaali 2022 Workout

    For time :

    45 Pull-Ups
    30/25 Calories Bike Erg
    15 Snatch 60/45kg

    TC 5

    • Muistakaa että kisoissa on helpompi puskea kovaa.
    • Leuat Unbroken
    • Pyörällä kovaa
    • Tempaukset 3-5 toiston sarjoissa

  • 2.5.23 Workout

    ACCESSORY:

    3-4 rounds:
    12x olkapään kierto polven päältä, OIK
    12x olkapään kierto polven päältä, VAS
    20x roikkuen polven nosto kuminauhalla
    15x takareidet kumpparilla
    - rest as needed

  • 2.5.23 Workout

    6x 75s max effort work, 2min rest between

    60m shuttle run
    4 power clean & jerk (@moderately heavy)
    max cal bike

  • "Powerless" Workout

    5 Rounds x AMRAP 3:
    21/15 Calorie Row
    9 Box Jumps (30"/24")
    Max Power Cleans

    Rest 1:30 Between Rounds

    Round 1: 43 / 29 kg
    Round 2: 61 / 43 kg
    Round 3: 70 / 48 kg
    Round 4: 84 / 61 kg
    Round 5: 102.5 / 70 kg

  • Annie Workout

    50-40-30-20-10

    DU
    GDH sit-up

  • Power Snatch Strength

    6 sets of Pause Power Snatches
    1/4: 3 @ 65%
    2/5: 2 @ 68%
    3/6: 1 @ 73%
    - Pause in catch
    - Rest 2min btw sets

  • MUSCLE RATAPIHA Workout

    Takakyykky 3x3 90-92%

    Leuanveto, osatoistoilla 3x5-10x1,5 raskas
    V-up 3x10-15 Lisäpainolla tarvittaessa.
    Ojentajat niskan takaa 3x10-12
    Hauiskääntö, hammer 3x10-12

  • Dips and running Workout

    4 rounds for time of:

  • 29/04/23 Workout

  • OPTIONAL ACCESSORY Workout

    Rx`d

    Fast sprints:
    4rounds:
    20 sit up
    10m hs walk

    rest 1min between sets

    Scaled

    Fast sprints:
    4rounds:
    15 sit up
    3 wallwalk

    rest 1min between sets