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

  • Muscle & Power, AV1 Strength

    Front squat 4 RM

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (2nd Cycle -Week 3)
    -add 2,5- 5kg to your training max

    1x5 @75% of training max (1 RM 90%)
    1x3 @85%
    1x1+ AMRAP @95%

    Rest 1-2 mins btw sets

    B, 4 sets
    KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
    After each set Single Leg Wall Sit (:30-1:00 / leg)

    C,
    In Teams of 2
    EMOM 12
    Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
    Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
    Min 3: Rest

    Then: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
    Score: total reps+cals

  • Powerbuilding dag37 Workout

    Run/row 4x1000m vila 1min

  • OHS Wave Workout

    4 x 5-10 adding reps each round btw 5-10

    Rx’d 50/40kg
    Masters 42,5/35kg
    Scaled 30/20kg

  • Bench 10 rm Strength

    Bench 10 rm

  • 40’EMOM Workout

    1) 10-15 cal (laite)
    2) 8-12 Goblet Squat
    3) 10-20 Sit up
    4) 10 Up&Down
    5) lepo

  • Conditioning Workout

    In teams of 2:
    0:00 - 10:00

    20 Box Jumps @60/50cm

    20 DB Renegade Rows @2x22,5kg/15kg

    20 Calorie Bike / Row / Ski

    12:00 - 22:00

    20 Alt. DB Snatches @22,5/15kg

    20 Walking DB Lunges (Single Arm @22,5/15kg)

    20 Hollow Rocks

    24:00 - 30:00

    50 Banded Triceps Pushdowns

    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
Split with partner as you wish.
    Goal: 4+ rounds each AMRAP

    Extra:

    Plank DB pull through 3x20reps ( total) Rest 60s

  • Main site Friday 240517 Workout

    Every minute on the minute for as long as possible

    • 3 burpees
    • 7 chest-to-bar pull-ups
    • 11 wall-ball shots

    ♀ 14-lb ball to a 9-foot target
    ♂ 20-lb ball to a 10-foot target

    Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

  • PT Group TI 21.5. klo 10 Workout

    LÄMMITTELY
    Hartiarenkaan aktivointi vk

    Hallinta & voima hartiarengas
    2 kierrosta
    1. Ristikkäinen tuulimylly kp
    2. Rengassoutu
    3. Lankussa kierrot ja käden kurotus kohti kattoa
    4. Olkapään aukikierto vk
    5. Viparit + käännöt

    AMRAP 8min
    8 cal laite
    8 maastaveto kk
    8 lankussa kuulan siirto

    AMRAP 8min
    8 tempaus lp
    8 kulmasoutu kpt
    8 lankussa käsillä alas-ylös

  • Muscle & Power, AV1 Strength

    Back squat 4 RM, then 3x3 @ same weight