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

  • Speed Round Workout

    AMRAP in 9 minutes

    3 Power Cleans (135/95 lb, 62/43 kg)
    3 Front Squats (135/95 lb, 62/43 kg)
    3 Push Jerks (135/95 lb, 62/43 kg)
    9 calorie Assault Air Bike

    “Speed Round” is one of the challenge workouts by Assault Fitness for their Assault WOD series. It was first posted on their Instagram account, @assaultairbike, on January 25, 2018.

  • Running and Assault biking Workout

    For time

    • 2 km Bike/Erg
    • 3 km run
    • 2 km Bike/Erg
    • 3 km run
    • 2 km Bike/Erg

  • Ikävän hauska jumppa Workout

    Check in: 24 cal ski/row

    Then 5 rounds:

    8 power clean 60/40kg
    8 pullup
    8 weighted box step 2x22.5/15kg

    Check out: 24 cal ski/row

  • 20.12 Workout

    30-20-10

    OHS 40kg
    Ghd sit ups
    Pull ups

  • Wednesday Warm up Workout

    Band Pull Aparts
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike @ easy/mod pace
    20 step back lunges
    10 cossack squats
    10 wb goblet squats
    5 wb shots

  • Pull & run Workout

    A: Strict chin ups 3set
    B: seated supinated grip straight bar row 3set
    C: ockulsions db biceps curls
    D: 30min light run

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min prayer pose
    1+1 min tricep strech
    1-2 min forearms streching

  • 3 x 6/ jalka askelkyykky Strength

    Liikeparin dead bug + pull over liikkeen kanssa.

  • Bench press 4x5 Strength

    Bench press 4x5

  • Deadlift Strength

    Find maxreps 95 kg