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

  • 20.12.2022 Row, HSPU, Jumps Workout

    For time :

    50/40 Cal Row
    12 Hand Stand Push Ups
    30 Box Jumps 30"/24"
    10 Hand Stand Push Ups
    30 Box Jumps 24"/20"
    8 Hand Stand Push Ups
    25/20 Cal Bike

    TC 13

  • Vauhtipunnerrus 2RM Strength

    Vauhtipunnerrus 2RM

    selvitä 20 min. aikana 2 toiston maksimi kilot.

  • Ystävänpäivä WOD Workout

    Warm up
    Thunderstruck song with burpee / Air squat alt time

    then

    2 rounds
    5 russian baby makers (5 sec at bottom / 5 sec at hamstring strech position on 1 rep)
    :20 hanging from bar
    :20 wall climb hold

    testing todays workout movement and preparing for them about 10 min

    Strenght and Conditioning
    EMOM 12 (6 rounds)
    odd : shspu / box hspu x 3-5 reps OR 6-12 push ups (HSPU's can be deficit also)
    even : wall ball shots x 6-12 reps ( advanced trainers go for 12-15 reps)

    rest 5 minutes

    Metcon/Intervals (13,5 min total time)
    Every 1,5 min for 9 times (3 times each)
    min 1 - rowing max calories in 45 seconds
    min 2 - burpee's to target above x 5-10 reps
    min 3 - db snatches x 10 reps alt hand

  • Modified "Gwen" Workout

    Choose one of the following:
    a) 15-12-9
    b) 12-9-6
    c) 9-7-5
    Power clean + push jerk @50/35kg (RX+ is 60/40kg)
    Rest 1-2 minutes after 1 fully completed round. For example, you choose to do reps 9-7-5. Once you have done 9 reps, you rest 1-2 min then you do 7 reps, then rest and then last 5 reps.
    Try to work hard but also with QUALITY fully round, then you rest and do the next round.
    Scale the weight down if needed.
    Miten meni?

  • Overhead squat Strength

    Find heavy 3-5 reps set in 15 minutes

  • Midbody work Workout

    21-15-9
    Barbell Good mornings
    30-60sec Ring push up hold (punnerruksen ylä-asennossa pito)

  • Weightlifting Strength

    Every 1min 45sec for 14mins (8sets)
    2 squat cleans @75-85%

  • Warm up Workout

    2 rounds
    2:00 ergo
    5+5 one legged RDL with 1 db
    5+5 reverse lunges with 1 db
    5 squat cleans with barbell
    5 strict press with barbell

  • Workout 2 Workout

    3 rounds
    12-16 jumping lunges
    4-6 power cleans @50-55%
    4-6 push jerks
    rest 2 min bwn rounds

  • On the minute for 15 mins Workout

    3 rounds
    min 1 - hang power snatches x 5-7 reps
    min 2 - overhead squats x 5-7 reps
    min 3 - squat snatches x 5-7 reps
    min 4 and 5 - rest
    Work weight @40-60% of 1 rm snatch. Start with the weight that you dont have to take the weights down. Best would be that you are able to increase weight a bit on each round.