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

    STRENGTH
    Front Squat Wave, E2MOM for
    3 rounds:
    1) 5 reps (60-70-80kg)
    2) 3 reps (65-75-85kg)
    3) 1 rep (70-80-90kg)

    CONDITIONING 10min
    EMOM x10
    1) 10m Front Rack Walking Lunge 16kg kahvakuula
    2) 15cal Machines

  • 02.01.22 Workout

    40 min amrap
    250m row
    20 m utfall
    15 kbs
    250m row
    15 burpees over the rower
    10 pullups

  • Clean and jerks + push-ups + ring rows Workout

    10 min amrap

    2/4/6/8/10…….

  • Juoksuintervalleja Workout

    3x

    4 min run, 2 min walk
    3 min run, 90s walk
    2 min run, 60s walk
    1 min run, 30s walk.

    JäähdYttelyksi 5 min hidastuvaa juoksua, viimeinen minuutti kävellen.

    Tulos on koko treenin aikana juostu matka.

  • It’s only 9kg more Workout

    For time

    First
    12-8-4 reps
    Thruster 45kg/35kg
    Bar over burbee

    Then
    36 single hand DB over head squat 22,5kg/15kg
    26 C2B
    10 Rope climb

    TC. 40min

    If you can use weight vest.

  • Seated shoulder press 3x9 Strength

    Seated shoulder press 3x9

  • Conditioning Workout

    EMOM 12
    1. 8/8 Kb snatch @24/16kg
    2. 12 box jump
    3. 30 sec front plank

    REST 2 mins

    EMOM 12
    1. 8/8 Kb front squat @24/16kg
    2. 12 push up
    3. 30 sec reverse plank

    REST 2 mins

    EMOM 12
    1. 8/8 KB one arm pendlay row
    2. 12 cal row
    3. 30 sec L-hang

  • Back squat wendler 1+ Strength

    A: Back squat 5-3-1+
    B: Bench press 5-3-1+

  • 30.12.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    POWER CLEAN + CLEAN + SQUAT JERK
    5[1+2+1]@kevyt pal 2min

    POWER SNATCH + SNATCH + SN BALANCE
    5[1+1+1]@kevyt pal 2min

    BOX JUMP Strength Leg
    5x6 pal 2min

  • Home WOD 30-12-2021 Workout

    A) NOTES
    - Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
    - Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
    - Equipment: Medium lunge, Medium band, pull-up bar.

    B) WARMUP
    3 Rounds of:
    3 Shin Box + Forward Fold each
    3 Plank Waves each
    6 Overhead Goodmornings
    9 Bodyweight Reverse Lunges each
    Then: 30 Jumping Jacks, 30s High Knees

    C1) GOBLET CURTSY LUNGE
    4 x 8-10 each. Rest 60s.
    C2) DOUBLE BANDED RDL
    4 x 12-15 3s down. Rest 60s.
    C3) STAR PLANK
    4 x 20s each. Rest 60s.

    D) FOR TIME
    21-15-9
    Single Arm Thrusters each
    15-12-9
    Strict Pull-ups / Table Rows

    • Goal: Push the pace on the Thrusters and recover on the Pull-ups.

    E) WORLDS GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here.

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) CURTSY LUNGE
    4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
    C2) HIP AEROPLANE
    4 x 10/side; Rest 60s.
    C3) STAR PLANK
    4 x 20s each. Rest 60s.

    D) FOR TIME
    21-15-9
    Pike Push-Up (or push-up variation that is somewhat challenging)
    15-12-9
    Strict Pull-ups / Table Rows

    E) WORLD'S GREATEST STRETCH
    As above