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

  • MAKIA HIIT 3M2 Workout

    AMRAP 8min.

    Tee liikkeitä mahdollisimman monta kierrosta/toistoa kahdeksassa minuutissa.
    Voit siirtyä seuraavaan liikkeeseen, kun olet tehnyt kaikki liikkeen toistot. Viimeisen liikkeen jälkeen aloita kierros alusta.

    LIIKKEET:
    1. 3 x yleisliike
    2. 6 x punnerrus renkailla
    3. 9 x vatsa
    4. 12 x kyykky

  • 4x1000m row Workout

    4x1000m row

  • Easy Money Workout

    EMOM 30:

    First 10min:
    - 3 Wall Ball
    - 3 Clean
    - 3 KB Swing
    rest 2min

    12:00-22:00
    - 3 Wall Ball
    - 3 Clean
    - 3 KB Swing
    rest 3min

    25:00-35:00
    - 4 Wall Ball
    - 4 Clean
    - 4 KB Swing

    WB: 9/6kg
    Clean: 60/45kg
    KB: 32kg/24kg

  • Conditioning (30min) Workout

    6x
    2min AB (just legs)
    2min Skillmill running
    1min Rest

    Score distance

  • Endurance WOD Workout

    For 45 minutes:
    3 min row for calories
    20 m quadruped crawl
    3 min ski for calories
    10 rolls to candlestick
    3 min run for meters
    10 toes trough rings
    2 min rest

  • Overhead Squat 5x6 Strength

    Overhead Squat 5x6

  • Muscle & Power, AV2 Strength

    Romanian deadlift 3x15 reps

  • Muscle & Power, AV2 Strength

    KB swing 40-30-20-10 reps

  • Gymnastics + Hard routine Strength

    50 min
    Warm up for 10 min
    1.Gymnastics
    A. Ring muscle up practice for 40 min
    - RS 3 x 6
    - TWB 2 x 3
    - HTR 3 x 1
    - MU 12 x 1 (+ 2 fails)

    140 min
    Hard routine
    Warm up for 10 min
    1.WL
    A. FT: 20 power snatch @ 70 % - 35 kg
    Time: 3.08
    B. FT: 15 power snatch @ 75 % - 37.5 kg
    Time: 2.53
    C. FT: 10 power snatch @ 80 % - 40 kg
    Time: 2.20

    2.Conditioning
    A. 4 RFT:
    500 m row
    1 round of DB DT @ 35 lbs
    Time: 15.29
    HR 171/184
    Rest 5 min
    B. AMRAP10:
    4 - 6 - 8 ...
    Bike cal
    TTB
    Result: 13 TTB @ round of 16
    HR 173/185

    3.Strength
    A. 3 sets:
    Strict pull up - 8 8 8
    Strict ring dip - 6 6 4
    B. EMOM7: 5 s. hollow hold + 5 s. hollow rock + 5 v-up + 5 s.l. v-up + 5 s. hollow hold
    C. 3 sets:
    6/s. Single arm KB press - 10 10 10 kg
    10 Side lateral raise bent arm - 10 lbs
    D. Tabata DB press - 4 x 15 lbs, 4 x 10 lbs
    E. Tabata side lateral raise straight arm - 1.5 kg
    F. YGIG bicep curl 1 - 10 - 1 @ 10 kg

  • Gymnastics + WL + conditioning + strength Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 18 m.
    B. BMU practice for 15 min
    - 4 x 3

    2.WL
    A. Hang squat Clean
    - 3 RM for the Day

    B. Low hang Clean pull
    - 4 x 3 @ 90-105% of 3 RM
    - 54 57 60 63 kg

    3.Gymnastics
    A. Chest to bar practice
    - Box both legs 2 x 10
    - Box single leg 2 x 5+5
    - Singles 3 x 1
    - Kip swing + CTB 5 x 3+3

    B. Bfly pull up practice for 10 min
    - 1 5 6 1 5 11 reps

    4.Intervals
    10 Rounds: 90 s. on/ 90 s. off:
    A) 60 Double unders + ME Butterfly
    - 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
    - Total of 30 reps (+ 26 no reps)
    B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
    - 14 15 14 14 16 = 73 reps

    5.Strength
    A. 3 Rounds:
    8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
    15 Reverse hyper (Heavy!) - 50 50 50 kg
    -60s Rest between movements-