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

  • Deadlift 5RM Strength

    Find a 5RM Deadlift on a 15 min clock.

  • Squat Snatch 6x1 Strength

    Squat Snatch 6 x 1
    @80% of your 1RM

  • Home WOD 08-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
    - Equipment: Medium & lighter weight, bench/chair

    B) WARMUP
    4 rounds:
    2 Side/Side Deep Lunge + Sumo Twist
    4 Upward to Downward Dog + Toe Touch
    6 Arms Overhead Squats

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    Jump Squats x 1
    RKC Plank x 1
    Repeat this sequence x 4

    D) EMOM 24
    Min 1: 20 Russian Swings
    Min 2: 20 Chair Dips
    Min 3: 20 Goblet Reverse Lunges total
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) EMOM 24
    Min 1: 10-15 x Single Leg Lunge Jump LEFT
    Min 2: 20 Chair Dips
    Min 3: 10-15 x Single Leg Lunge Jump RIGHT
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    As above

  • Back Squat Strength

    Back Squat 1RM
    RPE 5, maximum effort

  • Muscle & Power, Hero Workout

    Linna Masters 2020 laji 1

    For total time:

    50/35 Calories Row then..

    3 Rounds of:

    8 Power Clean
    8 Front Squats

    8 Shoulder to Overhead then..

    50/35 Calories Row then..

    2 Rounds of:

    8 Power Clean

    8 Front Squats

    8 Shoulder to Overhead then..

    50/35 Calories Row then..

    1 Round of:

    8 Power Clean

    8 Front Squats

    8 Shoulder to Overhead

    Rx weight 65/42,5 kg

    Scaled weight 50/35 kg, 45/30 cal

    Eazy weight 35/25 kg, 40/25 cal

  • "Panic Attack" Workout

    For time:
    200 DU
    75 Wall Balls 9/6kg
    50 Alt. DB Snatches 20/15kg
    - Every time you break complete:
    200m Skillmill Run

  • Raakarive + rive nivusilta Strength

    4-5 x 2+2 @60-70%

  • Split jerk tauoilla Strength

    4x4
    Split jerk tauko dipissä ja vastaanotossa

  • 2 x 20 min EMOM Workout

    20 min EMOM
    1) Bench press x 5 (50kg)
    2) Pistol squat from box x 10
    3) Rind dip x 10
    4) Rest

    Rest 5 min

    20 min EMOM
    1) 50 DU
    2) Single arm DB OHS @15 kg
    3) Row 200 m
    4) Rest

  • DU King Workout

    12 min AMRAP
    20 DU
    4 Box over burpee (60 cm/ 50 cm)
    20 DU
    8 wall ball (9 kg/ 6 kg)