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

  • Pe 13.5.2022 höpöhöpö 3.0 Workout

    Karhu 6 suoraa (3 etup, 3 takap)

    Rinnalle veto + etukyykky + pystypunnerrus 3x10

    Kyykky 3x8
    -kantapäät yhdessä, mene niin syvälle kuin pääset

    Suorinjaloin maastaveto 3x12
    -SUMOLLA

    Penkki käsipainoilla 3x12-20
    -kämmenet yhdessä

    Quad Blast 2 kierrosta
    -kyykky x20
    -askelkyykky x20 vuorotahtiin
    -askelkyykkyhypyt x20 vuorotahtiin
    -kyykkyhypyt x10

  • Partner workout Workout

    In teams of two:

    60 cal row
    60 OH alt lunge (45/35 lbs)
    60 sit-up
    40 ground to over head (45/35 lbs)
    40 box jump over
    40 push-up
    20 pull-up
    20 burpee
    20 length of plate carry

  • WOD 10/05/22 Workout

  • Conditioning Workout

    Amrap 10' of
    3-6-9-12-15-18-21...
    Double Dumbbell Thruster@2×15/10kg
    DB Facing Burpee

    Rest 3'

    Amrap 7' of:
    3-6-9-12-15-18-21...
    T2B
    Double Dumbbell Power Cleans @2×15/10

    Rest 3'

    For time:
    3-6-9-12-9-6-3
    Devil's Press @2×15/10
    Box Jump @50/60cm

    Time cap: 10'

  • 4.4.2022 RMU Workout

    AMRAP 5

    3 Unbroken Ring Muscle Ups

  • Päivän treeni 10.5 Workout

    LÄMMITTLEYT
    Avaavaa liikettä matolla

    Pakaran aktivointi - kiertoharjoitus 40/20
    • Jarrutukset boksilta
    • Kyykky pallon kanssa
    • Lonkan loitonnus ja ojennus

    Amrap 15
    10 (5+5) Toiminnallinen askelkyykky stepperille/boksille
    10 Kehonpaino kyykky lonkan aukikierrolla
    10 (5+5) 1 jalan lantionnosto
    10 (5+5) Sivukyykky liutus

    Venyttelyt
    • Lonkka
    • Pakara
    • Lantio
    • Alaselkä

  • Endurance WOD Workout

    2 rounds:
    50/40 cal row
    50 med ball bear hug step up
    30 push ups
    30 ring rows
    50/40 cal ski
    50 tall kneeling to standing
    50 sit ups

  • Partner Conditioning Workout

    2 rounds of:
    50/40cal AB
    Recovery Row
    35/28cal AB
    Recovery Row
    20/16cal AB
    Recovery Row
    - While other one is biking the other one rows.

  • Partner Conditioning Workout

    2 rounds of:
    1000/800m Ski Erg
    Recovery Run
    500/400m Ski Erg
    Recovery Run
    250/200m Ski Erg
    Recovery Run
    - While other one is skiing the other one runs.

  • Up and down Workout

    Partner workout
    12 min AMRAP
    Deadlift x 6 (rx 100/ 65 kg)
    T2B x 8
    Bar over burpee x 10