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

  • WOD Workout

    3 min AMRAP
    3 power cleans 135/95#
    6 push ups
    9 air squats

    1 min rest between rounds

    Repeat 5 times.

    • score is total rounds + reps for all 5 rounds
    • take about 5-10mins warning up movement s especially the cleans before starting.

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike
    10 air squats with 3 second pause at bottom
    5 inchworms

    Front squat
    E2MOM x 6
    8 reps

    • try to make 2-3 weight increases
    • warm up doing a couple of sets of 10 starting with empty barbell.

  • Home workout Workout

    For time:
    400m/2min run
    40 air squat
    400m/2min run
    20 burbee
    400m/2min run
    40 air squat
    400m/2min run
    20 burbee

  • Paused bench press 5x5 Strength

    Paused bench press 5x5

  • OFF-SITE WORKOUT - Speed intervals Workout

    Metcon (quality)

    4-6 x 15m Sprint. Increase the speed after every set. Last one should be the fastest. Rest 2min btw sets.

    3-5 x 5m + 5m + 10m Shuttle run. Max speed. Rest 3min btw sets.

    2-4 x 150m increasing speed during the one set of 150m. Rest 3min btw sets.

    Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä. Ensimmäisessä osiossa tavoite on juosta 15m pätkät toinen toistaan nopeampaa. Toisessa osiossa tavoite on juosta 5+5+10 viivajuoksut mahdollisimman nopeasti. Kolmannessa osiossa tavoite on juosta kiihtyvällä tahdilla aina yksi 150m pätkä.

    WARM-UP:

  • PainGame 30min Workout

    In teams of 3
    30min amrap
    15 HSPU
    30 devils press (2xdb)
    30 Pull up
    45 thruster @30kg
    One is running all the time 200m
    Runner set the pace

  • Maastaveto 10-6-4 Strength

    Maastaveto 10-6-4

  • Clean and jerk OTM. Strength

    Clean and jerk OTM 9x1. 75 % maksimista eli 75 kg.

  • Partner WOD Workout

    For Time
    200 meter Plate Run @20/10kg
    80 Plate Box Step Ups @60/50cm (You Go, I Go)
    200 meter Dumbbell Farmer Carry @22,5/15kg
    40 Synchron Dumbbell Hang Cleans
    200 meter Plate Run
    40 Synchron Plate Burpees
    200 meter Dumbbell Farmer Carry
    40 Synchron WB
    200 meter Plate Run
    80 Pull-Ups (You Go, I Go)

    TC: 35'

  • WOD 06/06/20 Workout

    AMRAP 30':
    *5 POWER CLEAN
    50/40 30/20
    *5 BURPEES
    *30 DU OR 60 SU