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

  • Power snatch 12x3 Strength

    Build up weight 90s pace

  • Athens Throwdown Wod 2 Workout

    105 min
    1.Warm up & prep for ATQ # 2
    A. Mobility & breathing
    B. Ergs
    C. Movement prep
    D. 2 sets of: 6 BJO + 10 DBS + 20 SU

    2.ATQ # 2
    15 min AMRAP:
    10 BJO
    12 cal row
    20 DBS @ 20 lbs
    10 BJO
    12 cal row
    40 SU
    Result: 419 reps (4 rounds + 3 BJO)
    HR 181/192

    3.Cool down
    A. 30 min easy bike
    B. 15 min mobility

  • 29.1.2019 Sali Workout

    Tempaus pukeilta (polven päältä)

    10x2@75-85%

    Niskata Te-otteella Raakatyöntö + valakyykky

    5x(2+1)@80- Te

    Takakyykky 4x3@75%

    Vatsat 100kpl

  • 27.1.2019 Strength

    section one:

    Front squat Four sets heavy Eight repetition set.
    Btw sets perform 10 ttb& 10 Russian swing double KB

    SO 3:00

  • 26.1.2019 Masters SM Workout

    Takakyykky 8x3@80%

    Tempaus 2x3@70%, 3x2@75%

    Rive + työntö 2 x (3x(1+1))@70%, 3 x (2x(1+1)@75%

    Korkea te veto 3x3@70%

  • Makia HIIT 4M2 Workout

    4 liikettä / 4 kierrosta, jokaista liikettä
    työaika 20 sekuntia / lepoaika 20 sekuntia

    Tee liikettä 20 sekuntia ja pidä sitten 20 sekunnin lepo. Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

    1. punnerrus renkailla
    2. vatsarutistus boxilla
    3. kyykky
    4. Boxi-juoksu ( varpaat hipaisee vain boksille)

  • 26.1.2019 Workout

    For time
    Buy In 750/700m Row
    100 m farmers walk 2x20kg/2x15kg
    5/3 Rope Climbs
    50m farmers walk 2x20kg/2x15kg

  • 26.1.2019 Workout

    EMOM 12
    1 min : 7-10 Sumo deadlift Highpull
    2 min : 7-10 GtOH
    3 min : 7-10 StOH

    Use same weight every movement. Perform TnG Unbroken every set.

  • All gone bad Workout

    FOR TIME

  • 1/25/19 Workout

    Warm up(0:00-10:00)
    3rds
    20 jax
    10 sl dl
    5 walkouts

    Mobility(10:00-15:00)
    1:00 min samson
    1:00 min elevated child's pose

    Pointers(15:00-20:00)
    Keep moving and keep form

    FT40
    Otm 10
    5 kbs-choose weight
    5 burpees

    Rest 2:00 mins
    then

    8 min amrap
    Row for meters

    Finisher
    100 bicycles
    1:00 min hamstring stretch
    30 t-raise