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

  • Accessory Workout

    3sets
    12 Walking Lunge steps, 2KBs or barbell front rack
    rest 2min

  • AMRAP 15min Workout

    AMRAP 15 for quality:

    5+5 windmill
    10+10 seated press
    10+10 Db row
    20 sit up / v up

  • Back squat Strength

    E3.30M x 4

    10 back squat V.1-2 (65-75%)

    Sarjat huomioiden toistoreservi. Prosentti suuntaa antava.

  • Bulgarialainen jakokyykky 3 x 8+8 Strength

    Bulgarialainen jakokyykky kp riipussa 3 x 8+8, nousevat painot

  • TALVIKARKELOT PREP - WOD-variaatio Workout

    Warm-up with partner, you go I go:
    (Both partners do all the reps:)

    Buy in: 400m ergo

    3 rounds:
    10 push press empty bar
    5 burpee over bar
    10 front squats
    5 burpee over bar
    10 thrusters
    5 burpee over bar

    Buy out:
    400m ergo

    Other works, other rests.

    WORKOUT with partner:

    Part A:
    12 x 1 min intervals (6 rounds each), you go I go.

    10 bar over burpees + as many thrusters as you can get within the minute.

    Men use 35kg barbell, women 25kg barbell.

    2 min rest after part A.

    Part B:
    8 minutes to find 1RM front squat (both partners).

  • Back Squat Strength

    Back Squat, work up to heavy 5RM (aim for heavier than last week)
    +
    1x9 @ about 72,5% of 1RM

  • EMOM x 32 Workout

    EMOM x 32
    1) bike
    2) 40-60m s.a farmer carry
    3) ski
    4) 20-50 DU

  • Snatch Strength

    E1.30M x 8

    1 snatch Up to 1RM. Start 70-75% of 1RM.

    Nousu päivän maksimiin. 2-3 ensimmäistä sarjaa voi tehdä myös kakkosina.

  • "Chasin' Waterfalls" Workout

    4 Rounds For Time:
    30/24 Calorie Row/ 21/15 Calorie Assault Bike
    30 Wallballs
    30 AbMat Sit-ups

  • 4 x AMRAP 4 Workout

    4 x AMRAP 4

    1)
    10/8cal row +
    10 up& down

    2)
    30 DU
    10 Double Db/ or Kb stoh

    Rest 3min between sets