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

  • 12.7.2022 Accessory Workout

    3 - 4 Sets of 8 - 12 Reps:

    a ) Strict Ring Dips
    b ) Double Dumbbell Front Rack Box Step Ups 20"

  • Run Workout

    Warm up
    400m run /row
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch

    5 K run
    85% effort

  • 29.6.2022 Basic Workout

    AMRAP 10

    7 Pull Ups
    10 Box Jumps 24"/20"
    4 Push Press 50/35kg

  • "Turn It Up" Workout

    EMOM 16 (4 rounds):
    15 GHD Sit-ups
    45sec. max reps Shuttle Runs 7m
    6 Sandbag Over Barbell (armpit height) 60/40kg
    Rest 1 min

  • "Push It To The Limit" Workout

    4 rounds, go every 4min:
    20/16cal Ski
    5/5 SA DB STOH 30/20-22,5kg
    20 Push-ups

  • "Chaos" Workout

    AMRAP in 10 minutes

    1 Devil Press (2x10/7 kg dumbbells)
    1 Thruster (2x10/7 kg dumbbells)
    2 Devil Press (2x10/7 kg dumbbells)
    2 Thruster (2x10/7 kg dumbbells)
    etc
    Add 1 rep to each movement per round

    Score is the total number of repetitions completed before the 10-minute clock stops

  • Monster in the detail Workout

    Monster set

    7 vahtila vääntö
    4 banded ring MU turn over
    8 weighted ring dips
    - turn over, high enough that in the start position arms traight
    -set up ring dips so that your legs can be straight
    - dips has to start from extreme depth and end into a perfect lock out thumbs turning out
    - rest as needed

  • DEADLIFTS Strength

    1) deadlift 3x5x85%

  • Lauantai 9.7.22. Workout

    Warm Up
    3 min ski erg or rowing then

    Gymnastic skills / Strenght
    A) Movement prep
    3 Rounds of:
    2/side (each way) Weighted Big Arm Circles (controlled)
    8 Lateral Romanian Lunge
    10 Tactical Ankle Rocks

    3 – 2 – 1
    Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
    Reverse Snow angels
    Skin the cats on rings

    B) Ring muscle up drills / capacity
    2 rounds
    3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 single leg transition drill
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

    Finisher
    Bar / Ring muscle ups / Jumping MU – 10-20 reps in

    Workout OF The Day
    3 Rounds of:
    10/8 calories air bike
    2-4 sandbag cleans - first 2 rounds light weight and 3rd rounds wod weight
    1 rope climb

    Metcon
    Buy In
    30/24 calories of air bike
    then 4 rounds of
    6 sandbag cleans
    2 rope climbs
    then

    Buy Out
    30/24 calories air bike

    Finisher
    3 sets for quality
    15-25 ghd sit ups
    12m double db "back rack" lunges
    max reps double unders in 1 min
    rest 2-3 min

    Cool down
    2-3 min kävelyt ympäriinsä / ravistelut
    1 min russian baby streching
    1 min nivusten venytykset kevyesti
    1+1 min hauisten venytykset
    30s ojentajien venytykset

  • Lördags lidande Workout

    4-8-12-16-12-8-4

    Pull-up
    Push-up
    Db snatch 22,5/12,5 kg
    Goblet squat 20/14 ball