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

  • Liikkuvuus & Kehonhuolto Workout

    mobility

  • Nanorosso 03.01.21 Workout

    5 rounds For time
    1 km bike
    1 round di Barbara
    1 round di Barbara= 20 pull up 30 push up 40 sit up 50 air squat

  • Nanorosso 02.01.21 Workout

    For time
    30 power snatch 40kg
    30 overhead squat
    30 squat snatch
    Ogni minuto inizia con 5 v up

  • Nanorosso 01.01.21 Workout

    Amrap 20'
    20 kettlebell swing american 24kg
    20 ttb
    20 wall ball da 12kg target 2.5m
    20 pull up
    Rest 5'
    Amrap 20'
    20 burpees box jump 60cm
    40 cal bike erg
    80 du

  • Nanorosso 31.12.20 Workout

    Amrap 5
    6 round di the chief 50kg
    Max cal bike erg
    5' rest
    Amrap 5
    5 round di the chief 65kg
    Max cal bike erg
    5' rest
    Amrap 5
    4 round di the chief 80kg
    Max cal bike erg

  • 3.1.2021 Strength

    TABATA 12, 30/30
    1. Hang clean
    2. Hang squat viran
    3. Truster
    4. Hang power snatch

    EMOM 10, 1,5min
    Push Jerk, sarja 5-5-3-3-1-1-1-1-1-1

    EMOM 6, 1,5min
    DDB Curls 10+ DB Triceps 10

  • Front squat Strength

    5 x 5 @ appr 80%

  • Tabata Storm Workout

    WOD out for the 15th and 16th. Do it one of the days

    Warm up
    - 5 squats
    - 5 push ups wide grip
    - 5 open gates
    - 5 close gates.
    - 10 high knees
    - 10 butt kicks
    - 5 diamond push ups
    - 5 pick position push up + Donkey kicks

    WOD TABATA

    Get a tabata time app or just use stop watch

    Workout hard as you can for 20 sec
    RX 20
    Modificaitons 15, 10, 5 and 1 (learn the exercises then work up to 2, 3,4.
    Know your limits. Give yourself extra challenge by doing 30 sec or 1 min each

    Count the reps for each and write down during your rest time.

    Rest for 10 sec.

    Complete 8 round. 4 total min. each exercise.

    This is a total of 4 min of training per exercise. 5 exercises(20 min)

    Example: Start with the high knees for 20 sec. rest for 10 sec. Then high knees for 20 sec. Then rest for 10 sec.... Till you get 8 rounds done at total of 4 min.

    WOD Tabata Storm
    - High Knee Run (get knees up as high as possible)
    - Squat Jacks (Keep down in a half squat positon)
    - Pendulum Plank (Bring right foot out to the side in a pendulum mot ion about 2 feet from original position. Then in explosive motion jump right foot back to starting position as you simultaneously jump left leg to the side. Both feet will be in air for a split sec. Continue.
    - Burpee big and tall swings. (Burpee with push up, jump up into flex T and arm swing. Land on 2 feet bending knee to cushioning the landing. repeat.
    - Pike press + Fire Hydrant ( in pike position go slowly down and explode up. the Right leg 90 degree lift to side, then do the left leg and repeat.

    Light stretch at the end.

    While stretching concentrate on breathing

  • Football 32 Strength

    A: 8min emom
    Alternating jumping combinstions 3-5reps
    B: Deadlift 5x5
    C1: Strict chin ups 3xMax rpe 7-8
    C2: Banded Nordic hamstring curls 3set
    D: 3rounds
    1min amrap Row for cal
    30sec rest
    1min amrap KB swing
    30sec rest
    1min amrap DB Renegade rows(L+R=1rep)
    30sec rest

  • Warm up and partner WOD Workout

    Normal warm up

    Then 3 rounds
    10 air squats with 3 second pause at bottom
    10 passthroughs

    WOD prep
    EMOM x 9
    Min 1: 5 front squats (building in weight)
    Min2: 2 Stone to shoulder
    Min 3: 5 ring rows/pull-ups

    WOD with a partner
    For time:
    1200m row
    30 burpee pull-ups
    40 front squats 105/75
    30 Stone to shoulder
    40 front squats 105/75
    30 burpee pull-ups
    4000/3000m bike

    • 40:00 time cap *sub Wallballs if not enough stones or right size stone