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

  • Workout for 22 Aug Workout

    AMRAP 20 min:

    5 DB push jerks, left arm
    5 DB push jerks, right arm
    10 push ups
    15 calorie row

  • Trap Bar deadlift 3x5 Strength

    Trap Bar deadlift 3x5

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 7-5-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Farmers Hold, 24/16kg
    --then--
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Front Rack Hold
    --then--
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Overhead Hold
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Kettlebell Deadlifts
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Goblet Squats
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Single Arm Kettlebell Push Press

    Kettlebell Deadlifts- edit in the number of reps achieved
    Goblet Squats- edit in the number of reps achieved
    Single Arm Kettlebell Push Press- edit in the number of reps achieved

    Complete in teams of 2.

    Double Unders can only be done while the weight is being held.

    Switch when the partner on the rope finishes.

    C,
    For quality:
    100 Seated Band Leg Curls
    100 Seated Calf Raises
    Banded Lateral Walk, L 30m/R 30m

    Accumulate the following in as few sets as possible.

  • Deadlift week 1/16 Strength

    Week 1/16: Inverted Juggernaut Method
    - 9 sets of 5 reps at 60% NT1RM
    - 1 set of 5+ reps at 60% NT1RM (not to failure)

  • Tiistai 9.5.23. BASIC Workout

    Warm up
    2 rounds
    50 single unders
    15 air squats
    10 scap pull ups
    5 inch worm with push up
    into with cardio machine
    1 min easy + 40sec moderate + 20s fast

    Intervals
    3 x 1.5min on / 1.5 min off
    1 min fast + 30s moderate
    alt time with partner

    Strenght
    Warm up lifts 5-4-3-2 reps
    Thruster 5x1 reps, add weight to each set.

    Metcon
    10 times of 20s on / 20s off
    odd : assault bike/row (faster pace)
    even : kb swings
    5x both

  • "Linna Masters 2023 laji 2 - The Fighter" Workout

    The Score is the amount of Burpee Box Step Overs

    Ages: 35–44

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    12/9 Calories Echo Bike

    12 KB Goblet Squats 32/24 kg

    Max DB Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of DB Burpee Box Step Overs

    Box height: 60/50 cm

    DB weight: 2 x 15/10 kg

    45–54

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    10/7 Calories Echo Bike

    10 KB Goblet Squats 32/24 kg

    Max DB Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of DB Burpee Box Step Overs

    Box height: 60/50 cm

    DB weight: 2 x 15/10 kg

    55+

    2–2–3 (min) Intervals of (1:00 rest between intervals):

    8/5 Calories Echo Bike

    10 KB Goblet Squats 24/16 kg

    Max Burpee Box Step Overs in remaining time

    Flip box forward after every 6th rep of Burpee Box Step Overs

    Box height: 60/50 cm

    Burpee Box Step Overs: bodyweight

  • Taking it for the team Workout

    Team of 3
    For Time
    one work, two rest
    2000m row
    50 wall balls
    40 power cleans 135/95
    30 HSPU

    1500m row
    40 wall balls
    30 power cleans 155/105
    20 HSPU

    1000m row
    30 wall balls
    20 power cleans 185/125
    10 HSPU

  • 3 x 8 sumokyykky Strength

    Liikeparin arnolds pressin kanssa.

  • Smash and grab Workout

    For time
    3 ROUNDS

    5 Squat clean 70kg
    2 legless rope climb

    TC. 10min

  • Bench press 4x3 & 3x2 Strength

    Bench press
    4x3 @ 70% of 1RM
    3x2 @ 90% of 1RM