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

  • 3 x AMRAP13, 3min rest between AMRAP’s Workout

    A.
    -80/60cal AB
    -30 wall ball 9/6kg
    -AMRAP DB snatch 20/15kg

    Rest 3

    B.
    -120/120cal row
    -25 burpees
    -AMRAP double DB thrusters, 2x 20/15kg

    Rest 3

    C.
    -100/100cal ski
    -30 box jumps
    -AMRAP double DB C&J, 2 x 20/15kg

    *score is total reps of DB snatch, DB thrusters and DB C&J combined.

  • Skill / Conditioning Workout

    2 sets:
    2rounds:
    12/10cal Ski
    50 DU
    10 HSPU

    • Rest 2:00

    2rounds:
    10 HSPU
    50 DU
    12/10 Ski

  • 13.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 15.7.2024 Workout Warmup Workout

    2 rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    3 Handstand wall walks to a plate
    4 Rope pull-ups
    6 Box jumps
    +
    Build to workout weight for SB clean/carry
    * Prep other movements between sets
    +
    1-2 rounds
    10/7 (cal) Air bike
    5 Toes-to-bars
    3 SB cleans
    10m SB carry
    4 Box jump overs
    2 Wall walks
    1 Rope climb
    – Rest 0:30 between rounds –

  • 15.7.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Endurance WOD Workout

    5 rounds for time:
    2 rope climbs
    10 shoulder overhead 35/25 kg
    30 double unders

  • Sunnuntain Pitkä Workout

    2x EMOM 21

    1) 45s Kone
    2) 6m OH-askelkyykky
    3) Submax Käsilläseisonta

    3min tauko

    1) 8+8 Vuorikiipeilijä
    2) 5-10 Raaka t2b/ jalkojen nosto
    3) 45s Viivahölkkä

  • Narrow grip bench press 4x5 Strength

    Narrow grip bench press 4x5reps

  • 13.7.2024 Movement pecific prep ( Basic + Prep ) Workout

    MOVEMENT SPECIFIC PREP

    2 Rounds
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    5/side Elevated Ankle Lunge
    7 Handstand shrugs
    +
    2 Rounds
    5 Scapular pull-ups (hold at top for 2-sec)
    0:20-0:30 Wall facing flutters
    5/side Cossack squat
    +
    2 Rounds
    6-10 Small scapular rolls for control
    0:20-0:30 Handstand “small” steps
    10 Tactical Ankle Rocks, alternating
    +
    2 Rounds
    6-10 Small scapular roll to butterfly pull-up drill
    0:20-0:30 Handstand transition steps
    5/side Pistols to a band

  • WOD 11/07/24 Workout