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 16-03-2019 Workout

    Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.
    1a) Weighted Straight Leg Sit-ups: 4 x 15.
    1b) Elbow Plank: 4 x 30s.

    2a) Banded pull-aparts: 4 x 50.
    2b) Banded Facepull-aparts: 4 x 25.

  • Takomo Build It #25 Workout

    6-8-10-8-6

    Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
    rest 30 sec
    tricep extension with barbell
    rest 30 sec
    "rope rows"
    rest 30 sec
    Abmat sit-ups with wall ball
    rest 30 sec
    Bicep curls with barbell
    rest 30 sec
    Vipunostot
    Rest 1 min

  • Back Attack 4 Workout

    Wide grip pull-up (strict form):
    BW (81kg) + 10kg x 5 = 455
    BW + 20kg x 1 = 101
    BW + 15kg x 2 = 192
    TOTAL = 748

    Bent over barbell row:
    60kg x 8 = 480
    60kg x 8 = 480
    60kg x 8 = 480
    TOTAL = 1,440

    Seated Cable Row:
    54kg x 8 = 432
    54kg x 8 = 432
    54kg x 8 = 432
    TOTAL = 1,296

    Back Extension:
    20kg x 10 = 200
    20kg x 10 = 200
    20kg x 10 = 200
    TOTAL = 600

    GRAND TOTAL = 4,084

  • 9.7.2019 Workout

    Puijolle rappuihin!

  • 07-13-2011 WOD Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 155/105

    1min Rest

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up EMOM14 + 6 min. mob.
    1.Gymnastics
    A. MU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 7
    - 2 swing + 2 MU x 2
    - Total of 11 MU

    B. BMU practice for 10 min
    - 4 x 3
    - Total of 12 BMU

    2.WL
    A. Power snatch: Heavy single

    B. Every 30s for 8 minutes:
    1 Power snatch @ 85-90% of A)
    4 x 42.5 12 x 45 kg

    3.Strength
    A. Back squat 5 x 2
    70 75 80 82.5 85 kg

    B. 5 sets:
    A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
    B) 10 DB Prone row - 25 25 30 30 30 kg
    -Rest 90 s. between movements-

  • Wod 170928 Workout

    21-15-9 reps for time of:
    Single-arm dumbbell snatches
    Bar muscle-ups

    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell

  • 16.4.2018 nuoret Workout

    "Tall snatch" + te-otteella pressi

    3x (3+5)

    EMOM 4

    Tempaus
    1 min : 5x75
    2 min : 5x78
    3 min : 5x81
    4 min : 1x raskas

    Te -veto
    3@105
    3@110
    3@100

    Pause työntö
    4x2@70%

  • EMOM x20 Workout

    1.) Air bike 12-15cal
    2.) Db snatch 12-16
    3.) DU's 50-60
    4.) Rest...

  • Ninjat 14-16v WOD Workout

    Harjoittele kahta haluamaasi asiaa:

    -Käsilläseisonta
    -Käsilläkävely
    -Käsilläseisontapunnerrus
    -Köysikiipeily
    -Köysikiipeily ilman jalkoja
    -Kippi ja MU renkailla
    -Kippi ja MU tangolla
    -Perhosleuka
    -Pistoolikyykky lisäpainoilla tai ilman

    Toistoliikkeissä tee treeni sarjoina
    3-5 sarjaa, 1-10 toistoa. Valitse itsellesi sopivan haastava treeni!