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

  • 150723 Lauantai Workout

    Partner workout

    20min AMRAP
    10 wall walk
    40 pistol squat
    60 sit-up

    Share repetitions with partner

  • Finisher 15-07-2023 Workout

    3 SETS
    12 Rower Hamstring Curls
    10 Rower Pike-Ups
    -Rest As Needed b/t Sets-

  • EASY: Team Effort Workout

    In groups of 3: 5min on - 90s off x4:

    AMRAP
    24 double db weighted burpee box get over
    36 push up
    48 kbs (24/16)

    Start next round where you left off after the previous one.

  • Weightlifting Strength

    Snatch max
    OHS 5x5
    Db row 4x8

  • PRVN 13.7 conditioning Workout

    For time:
    20 double unders
    DB front rack walking lunges 6m 2x15kg
    40 double unders
    DB front rack walking lunges 12m 2x15kg
    60 double unders
    DB front rack walking lunges 18m 2x15kg
    80 double unders
    DB front rack walking lunges 25m 2x15kg
    100 double unders
    DB front rack walking lunges 30m 2x15kg

    Time cap: 10 min

  • PRVN 13.7 strength Strength

    Deadlift 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

    3 reps, 70-75% 1RM
    2 reps, 75-80% 1RM
    1 rep, 80-85% 1RM

  • 13.7.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 10.7.2023 2x & 3x per WEEK TRAINING Workout

    MAXIMAL WEEK 15/15

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    --

    DOWNWARD FACING DOG with
    10x CALF RAISE/LEG EXTENSION &
    3-5x ALTERNATING LIZARD with HIP EXT. ROTATION &
    COSSACK SQUAT with KNEE TAPS or HAND SUPPORT SIDE SQUAT

    6+6 KNEELING THORACIC ROTATION kämmen takaraivolla, päkiällä polvillaan peppu kantapäissä kiinni

    6x 1-LEG DEADLIFT with OPPOSITE ARM & 6x 1-ARM BENT OVER ROW *plate

    10+10 MODIFIELD DEADBUG jalka koukussa ja ristikkäinen käsi työntää polvea vasten, vapaata jalkaa nostetaan suorana/koukussa läheltä lattiaa kohti kattoa sekä vapaa käsi kurottaa kohti kattoa lähelle koukussa olevaa jalkaa

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *jerk grip
    3+3 REVERSE LUNGE THRUSTER
    5 DEADLIFT
    5 GOOD MORNING OH on the toes
    5 BENT OVER ROW

    2x 3-POSITION CLEAN *floor + below knee + hip
    2-3 PUSH PRESS
    3+3 SPLIT JERK
    2-3 POWER JERK
    2-3 SQUAT JERK

    SNATCH
    2-3x1@100+% pal 2min

    CLEAN + SPLIT JERK
    2-3[1+1]@100+% jerk-% pal 2min

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    5 TRICEPS PUSH UP

    20/20 sec T-PLANK HOLD with weight

    8-12 1-ARM TRICEPS PUSH DOWN, BANDED

  • “Two Left Feet” from Comptrain Workout

    8 Rounds For Time:
    4 strict pull ups
    8 Dumbbell snatches (right)
    8 Overhead Lunges (right)
    8 Dumbbell snatches (left)
    8 Overhead Lunges (left)

    Dumbbell weight 50/35lbs
    Time cap 20 min

  • 2min AMRAPS Workout

    Rx´d
    2min AMRAP
    15c2b
    10cal echo
    Max effort power snatch 35/50kg

    until 60 power snatch is ready, or 4 round is maximum

    rest 2min between sets

    Scaled
    2min AMRAP
    10 pull up
    8cal echo
    Max effort power snatch 30/40kg

    until 60 power snatch is ready, or 4 round is maximum

    rest 2min between sets