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

  • For time Workout

    3 Rounds:
    800 Meter Run
    50 Wallballs (20/14lbs)
    20 One hand Devil Presses (22.5/15kg)

    (Time cap: 35min.)

  • Conditioning Workout

    Partner Workout
    Amrap 8mins / 2 mins rest x 3 sets
    A,
    4–8-12-16…
    Cal row
    Syncro USA swing @24/16kg

    B,
    4–8-12-16…
    Cal row
    Syncro Kb Snatch @24/16kg

    C,
    4–8-12-16…
    Cal row
    Syncro Kb burpee deadlift @24/16kg

  • BBC Weightlifting - Week 3, day 6 Workout

    WARM-UP

    3x
    15/12 Calories bike erg
    15 Banded pull aparts
    10 Kettlebell swings
    10 Goblet squats
    10 Arnold press with kettlebell
    :20s L-sit hold on parallettes

    STRENGTH
    

    Front squat open set,
    Max reps @ 80-90% weight.

    After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”

    Epley’s formula:

    (Weight x Reps x 0,0333) + Weight
    = Estimated 1RM

    Sumo deadlift,
    4 x 6 (moderate)

    ACCESSORY

    Weighted reverse lunges,
    4 x 8/8 (hard)

    Good morning,
    4 x 10 (moderate)

    Seated Z-press with kettlebells,
    4 x 10/10 (moderate)

    Pendlay rows,
    4 x 10 (hard)

    Sideplank hip touches,
    4 x 15/15
    


    

(OPTIONAL) CONDITIONING

    5 Rounds for time:
    10 Pull-ups
    10 Hand release push-ups
    3-5 Rope climbs
    10 Dual dumbbell thrusters
"

  • Team Workout Workout

    In teams of 3,
    3 rounds for time:
    40cal AB
    30 T2B
    60 Push-ups
    - Split reps as you wish

  • Partner Workout 24-06-2023 Workout

    IN TEAMS OF 2...
    2 x 7:00 AMRAP; Rest 1:00 between
    AMRAP x 7 MINUTES*
    4-6-8-10 and so on...
    Front Squats
    Synchro Burpees

    • Reset from beginning of AMRAP on the second round
    • Split the squats evenly each set. Both partners complete all the reps of the Burpees together synced top and bottom.
    • And yes, bar taken from the floor :D

  • Strength 24-06-2023 Strength

    Floor Press
    8-6-4

    • Start moderate and build to mod-heavy.
    • After each set complete 15-20 Dumbbell Bicep Curls
    • RPE 7

  • PRVN60 22.6 Bench Strength

    Bench press
    1x3 @70%
    1x3 @75%
    2x3 @80%
    1x2 @85%

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Päivän treeni 23.6.23 Workout

    LÄMMITTELY
    Keppien ja pallon kanssa
    - Kyykky
    - Pystypunnerrus
    - Thruster
    jos pallo tippuu 2 burbeeta

    Pallon kanssa
    - Lankut
    - Thruster
    - Vatsarutistus

    EMOM 24
    You go I go, toinen parista lepää & toinen tekee
    30s. air squat
    30s. slam ball olan yli
    30s. wall ball
    30s. hiihto/soutu/pyörä
    30s. lankku
    30s. lepo

  • Kettlebell Workout

    A) 3 sets of
    8/8 bulgarian split squat
    30 sec. wall sit
    8/8 double KB alternating row
    30 sec. plank on KBs
    rest as needed between sets

    B) For time
    21-15-9
    double KB swing@2x24/16 kg
    double KB front squat
    EMOM 3 burpees over KBs
    Start with the burpees

    Time cap: 12 mins