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

  • Main site Saturday 231118 Workout

    7 rounds for time of
    - 3 clean and jerks
    - 50 double-unders

    ♀ 125 lb
    ♂ 185 lb

    For every failed double-under, perform 3 burpees over the bar at the end of each round.

  • SHSPU #masu Workout

    EMOM5:

    SHSPU

  • PT Group TO 21.12. klo 18 - 2023 SPECIAL Workout

    LÄMMITTELY
    Blokkipeli
    Korttipakkapeli - max 10 min
    ♠️ x-hyppy/askellus
    ♥️ ristikkäinen tuulimylly
    ♣️ vuorikiipeilijä
    ♦️ maastaveto 8kg kk

    4 DAYS TILL CHRISTAMAS
    AMRAP 20 min
    23 air squat / goblet squat
    23 rengassoutu
    23 levypaino tempaus
    Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta

  • Tuesday 30-04-2024 Workout

    WARM-UP

    LINE DRILLS
    8m of…
    Toe Walk
    Heel Walk
    Forward Hurdlers (kick leg back and bring up and around)
    Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
    Straight Leg Kicks
    Quad Stretch + Reach
    Butt Kickers
    High Knees
    Bear Crawl
    Quad Crawl

    Into…

    2 ROUNDS
    100M Jog
    5/5 DB Halos
    5/5 SA DB Press
    5/5 Suitcase DB Deadlift
    10 Deadbugs

    EXTENDED WARM-UP (ALL)

    5 SETS
    3-5 Deadlifts
    5-7 DB Push Press
    100m EZ Jog
    Start Moderate and build slightly past Workout Weight.
    -Rest As Needed b/t Sets-
    - RPE 5

    WORKOUT (PERFORMANCE)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (22,5/15)
    200m Run
    9 Deadlifts (100/70)
    (Score is Time)
    - RPE 9

    WORKOUT (FITNESS)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (15/10)
    200m Run
    9 Deadlifts (85/60)
    (Score is Time)
    - RPE 9

    OPTIONAL COOL DOWN (ALL)

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

    https://vimeo.com/938104255?share=copy

  • Painonnostokurssi / rive & työntö Strength

    Kurssin päätöskerta ja PR-päivä 💪

  • Painonnostokurssi / tempaus Strength

    Kurssin päätöskerta ja PR-päivä 💪

  • Pn-reenit Workout

    Te-ote mave+voimatempaus+vala+te allepud
    24kg saakka

    Tempaus+vala
    30kg saakka

    2riveä+työntö
    30,35,40,45

    Etukyykky 3x2
    35,45,55,65,65,65

    Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

  • 11.1.2024 BasicWod Strength

    Deadlift

    3 x 8
    3 x 6
    3 x 4

    Go every 2:30

  • Murph Prep Workout

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m Recovery run

    5min Amrap without vest
    •5 Pull-up
    •10 push up
    •15 air squat

    400m recovery run

    5min Amrap with vest
    •5 Pull-up
    •10 push up
    •15 air squat

  • Sandbag squats + GHD situps Workout

    20 min, E4MOM complete 2 rounds of:

    • 10 sandbag squats
    • 10 GHD situps