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

    3:00 on 1:00 off
    X5 rounds

    20 AKBS 53/35
    15 lateral bar burpees
    AMRAP front squats 125/85

    *score is total front squats done over the 5 rounds

  • Nanorosso 08.02.21 Workout

    Amrap 3'
    21 ohs 35kg
    21 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    18 ohs 40kg
    18 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    15 ohs 45kg
    15 lateral burpees
    Max effort cal bike erg
    3' rest
    Amrap 3'
    12 ohs 50kg
    12 lateral burpees
    Max effort cal bike erg

  • Snatch Strength

    Snatch
    15x Every :20sec - 1 Snatch @60-75%
    10x Every :45sec – 1 Snatch @75-80%
    EMOM 7 - 1 Snatch @80-90%

  • Painonnosto, helmikuu, tempaus Workout

    Lämmittely: Skill Transfer

    A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
    A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
    A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
    B. Tempausveto 3 x 3 (85 - 100 %)

  • Turkish get up Workout

    3+3
    2+2
    1+1

    Nosta painoja joka setissä

  • Monday Cool down Workout

    2-3 min light cardio
    2+2 min banded bully strech
    2 min deep squat hold, move weight ankle to ankle every 10s.

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    2:00 cardio machine

    20 alternating leg bodyweight RDL (total)
    10+10 lateral box step ups
    10 inch worm with push up
    10+10 windmill with 5kg plate

    Metcon Prep
    3 sets
    3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
    6 box jump overs
    rest 30-60s bwn rounds, get your heart rate up.

  • Snatch complex Strength

    1 Squat snatch
    1 Hang Squat snatch
    1 Low Hang squat snatch

  • XEBEX 20/40 Workout

    Xebex 10 rounds
    20 sec ON / 40 sec OFF
    (Cals)

  • Xebex 20/40 Workout

    20sec work
    40sec rest