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

  • 7.3.2021 Workout

    AMRAP 16

    12 Wallball Shots 9/6kg (20/14p)
    32 Air Squat
    4 Toes To Bar
    9/6 Calories Row.

    Omatoimi:

    Pyri tekemään sarjat Unbroken. Eli lepää liikkeiden välissä tarvittaessa. Toes To Bareja on vähän, joten ne voidaan pilkkoa, jotta saataisiin tehtyä ilman skaalauksia.

  • WMA Extra Workout

    4 x supersarjat
    a) 15 DL w/ 2xKB
    b) 15 arch rock
    1min lepo välissä

    30 - 20 - 10
    Hanging Knee raises
    1min farmers carry w/ kb
    (kanto aina sarjojen välissä)

  • 12 Min AMRAP Workout

    10 OHS 45/30kg
    15 T2B
    30 Double Unders (70 singles)

    Post Total reps. This will be a shoulder heavy workout. Scale t2b reps down if needed. Count single unders as 30!

  • Shoulder press & DB sprint Workout

    Strength (load)

    Shoulder press, 5 sets of 2 @RPE9 + 1 set for max reps.

    Lift every 2:30

    Metcon (reps)

    AMRAP in 5 minutes of:
    8 DB Hang snatch, R
    8 DB Hang snatch, L
    *5 Burpees penalty everytime you take a rest.
    M: 22,5kg N: 15kg

  • Intervals Workout

    E4MOM x5

    40 DU
    10 front squat @60/40kg
    5 burbee over bar

    (Target under 2-2,5min)

  • Renegade row Workout

    10 x renegade row, go as heavy as you can

  • Metcon Workout

    Intervals
    4 sets of 3 min on / 1 min off
    30 abmat sit ups
    20-30 jumping lunges
    max reps of Handstand Push ups in remaining time
    goal is to get 12+ of hspu each round.
    Score is numbers of hspu's.

  • Front squat Strength

    6x2 @80%

  • Partner WOD Workout

    Partner WOD
    10min Max Cal. On a machine

    Rest 2min

    “I Go, You Go”
    AMRAP 8
    3 Thrusters 60/40kg
    4 Bar Facing Burpees
    5 Box Jump Overs

  • Accessory work Workout

    3 rounds
    12-16 db hang c&j @15/22,5kg dumbbell (alt hand)
    12-16 single arm db oh lunge walk steps (half reps with Right/Left side)
    24-32 alt leg v-ups
    rest 2 min bwn