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

  • Extra Credit 26-12-2021 Workout

    Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
    +
    - Scorpion Stretch x 60s each
    - 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

  • AT kulmasoutu Strength

    Kulmasoutu 3x6. Selkäpäivään

  • Strength 28-12-2021 Workout

    Penta-set x 5 rounds!

    Strict Chin-ups x 6
    Rest 10s.
    Dips x 8
    Rest 10s.
    Push-Up + Renegade Row Each Side x 8
    Rest 10s.
    DB Hang Power Clean + Push Press x 8
    Rest 10s
    Overhead Plate Carry x 30m @ 20/15kg with full lockout
    Rest 2:00.

    • Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
    • Dips: Weighted, Ring, Bar, Between Box, Box
    • Push-Up: Toes, Knee Push-Up

  • 21.11. Workout

    "King of Crossbar"
    1min/ 1 chin up, 2min/ 2 chin up, 3min/ 3 chin up...

    "Rock the Floor"
    Ekat 2min 20x mb slam/min
    Tokat 2min 15x mb slam/min
    Kolmannet 2min 20x mb slam/min

    Ab Tabata
    1. SL Reach
    2. Triagle Crunch
    3. Lateral Reach
    4. ST Arm

    4min Walking Lounge

  • Seated shoulder press 3x9 Strength

    Seated shoulder press 3x9

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

    SCALE REPS AND MOVEMENTS TO FIT INTO 45” WORK IN EACH MIN!

  • At mave Strength

    Mave, soutu

  • Clean & jerk Strength

    Työntö

  • Strength Strength

    Toes to bar 4x10

  • Emom 20 weighted vest Workout

    12-15 cal air bike
    10-12 GHD
    14-16 box step up
    8-10 push press