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

  • 05 JULY 21 Workout

    5 Rounds
    Bench x10 (125lbs)
    KB deadlift x12 (71lbs)
    -then-
    3 Rounds
    DB curls 8-10 (30lb DBs)
    Wreckbag squats x12 (35lbs)
    Push-ups x8-10

  • Warm up Workout

    • 2-3min. Run/Row/Bike

    • 1x

    • 60s. Spider lunge w/ twist

    • 60s. Up/down dog

    • 60s. Shoulder rotations w/ stick

    • 2x
      6 Muscle snatch (Below knees)
      6 OHS
      6 Press behind neck

    • 2x
      3 position Power snatch
      3 position squat snatch
      Add weights...

    • 2x3 Tng Snatch

    • Mobility between rounds.

  • Forkut tukkoon Workout

    For time:

    16 dumbbell walking lunge
    32 du
    16 double dumbbell hang clean
    32 du
    16 double dumbbell push press
    32 du
    16 double dumbbell hang clean
    32 du
    16 dumbell walking lunge

    Rx: 25/16kg

  • Mikko's Triangle Workout

    10x
    1min.: Air Bike
    1min.: Row
    1min.: Ski
    1min.: Rest

    • Ohjeistus:
    • Lisää viime viikkoiseen 1 kalori/laite.
    • Kaikissa laitteissa tavoite pitää samat kalori määrät.
    • Tempo tulisi olla nyt hieman haastavampi, mutta siedettävä

    Option 2.

    Outdoor Run:

    10x
    3min. Run (moderate +)
    1min. Walk

    • Juokse hieman ripeämmin,kuin viime vkolla.

  • Conditioning Workout

    A,
    EMOM
    7 burpees
    Max Reps Single Arm DB Push Press
    *Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

    B,
    "Frelen"
    For time:
    21 Thrusters with plate @20/15kg
    21 Kettle bell USA swing @ 24kg/16kg
    21 Pull-ups
    Run 400 meters
    15 Thrusters
    15 Kettle bell USA swing @ 24kg/16kg
    15 Pull-ups
    Run 400 meters
    9 Thrusters
    9 Kettle bell USA swing @ 24kg/16kg
    9 Pull-ups
    Run 400 meters

    Timecap: 20 mins

  • Bike and running Workout

    5 Rounds

    • 500m bike
    • 500m run
    • 500m bike
    • 2 min pause

    Score is total time, not counting the pause

  • Hot&Sweaty Workout

    2 rounds for time

    500m Run
    12 Deadlift 90kg
    30 sit ups
    15 pull ups
    10 box jumps

  • Hanni 18v. 😎 Workout

    For Time

    3-6-9-12-15-18 of
    wall balls 6kg
    kb swing 16kg
    wall climb

    after every round: 200m run with medball

  • DBVff Test Bodyweight Workout

    5rft
    20 airsquats
    15 bj step down
    10 pushups
    5 t2b

  • 29.6.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt