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

  • voimistelua Workout

    5 rounds for quality

    3 + 3 turkish get ups / hand
    3 skin the cats
    3 inchworms with 10 sec hold

  • 3:1 Workout

    40 Min EMOM (10 Rounds )
    1. 15/10 cal Row (45 sec max!)
    2. 10-15 burpees
    3. 20 Wall balls
    4. Rest

    This is going to get tough! Find the right numbers and try to stick with them.

    Post a breakdown of cals and reps

  • 4 rounds for time Workout

    4rds
    20 Wall ball shots 9/6kg
    12 C2B
    8 Hang pc+push jerks

    L1: 50/35kg
    L2: 60/42,5kg

    TC:15min

  • 21-15-9 toistot ja 2 liikettä Workout

    21-15-9, aikaraja 5min

    Kahvakuulatempaus
    Istumaannousu

  • Front rack lunges Workout

    10 Min EMOM

    10 Front rack lunges (same weight as last week)

  • Back Squat Cycle 3 Strength

    Add another 5kg to previous total (90%+5+5kg)
    Please talk to the coaches if the last cycle was tough or you missed sessions!

    Week 1: 65% x 5, 75% x 5 85% x 5+

    Push on the last set and post reps.

  • 4 kierrosta 3 liikettä Workout

    4 kierrosta

    1min soutu
    1min yleisliike
    1min pallonisku
    1min lepo

  • 4-5 rounds: Workout

    1) 6+6 Weighted Box Step-Up
    2) 5-10 Strict Pull-Up
    3) 10-20 Parallette/Ring Push-Up
    4) 6+6 Seated Press
    Rest as needed.

  • Back squat 5 x 3 (pause) Strength

    Back squat (pause)
    5 x 3 back squat w/3 sec pause
    AHAP - as heavy as possible (no bouncing from the bottom)

    Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

  • Manna Progressions Workout

    Manna Progressions

    1. Tuck up
    2. Straddle up
    3. V-up

    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r
    Perform with coupled mobility exercise.
    For Quality