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

  • 27.02.2025 (PM) Workout

    Strength

    4-5 Sets Of:

    • 6 FS (1s pause bottom) (2 RIR) -rest 1min-
    • 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

    Gymnastics

    • Max reps T2B test *laita tulos

    -rest 3min-

    EMOM 6:

    -''X'' T2B (yks pitkä setti)

    Accessories

    A) EMOM 16:

    1) 10-15 Heavy KB Swing (32-40kg)
    2) 30-45s Chinese Plank (link)
    3) 20m Heavy Sled Push
    4) Rest

    B) Core Tabata (8x20s on/10s Off)

    • Heel touches
    • Flutter Kicks
    • Leg raises
    • Hollow Hold

    *eli kaks kiekkaa tulee näitä.

  • Extra Credit 29-07-2020 Workout

    – Global Foam Roll Lats x 60s each
    – Biphasic Pec Strech x 60s each
    – Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

  • 19022025 Workout

    Emom 20

    3 wall walks
    10 dbl db front rack lunges
    10 toes to bar
    10 alt db snatch
    40s plank hold

  • Main site Tuesday 250218 Workout

    For time

  • Kati Workout

    1 min. /liike - yhteensä 30 min.

    Kyykyt: 20 kg ja 25 kg pallo
    Heitot ja kierrot: 12 kg:n seinäpallo
    Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
    Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
    Farmarikävely: 20 kg ja 15 kg,
    Kädet ylhäällä 8 kg painot

  • 01.03.2025 Workout

    Plyometric

    4 Rounds For Quality:

    • 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
    • 3 Muscle Clean (build up) -rest 2min-

    Power Clean

    Build to days heavy 3RM Power Clean from blocks (above knee)
    *Drop and Go

    Into,
    EMOM 5:

    • 1 PC @days heavy 3RM (from floor)

    Clean Pull

    • 3x3 @110-120% From 1RM *rest 2-3min between

    Metcon

    3 Sets:

    Accessory

    A) 3-4x For Quality:

    • 10/10 DB Preacher Curl
    • 10/10 KB Gorilla Row

    B) Optional 3-4x For Quality:

  • Saturday Grind Workout

    3x 12' AMRAP, 3' rest w. partner

    AMRAP 1 - pull
    250m row
    20 pull up
    20 syncro renegade row w. clapping @2x22.5/15kg

    AMRAP 2 - push
    20 dbl DB push press @2x22.5/15kg
    20 HR push up
    20m partner wheelbarrow walk

    AMRAP 3 - leg burner

    20 steps walking lunges
    20 partner wall ball
    20m partner carry

  • 27.02.2025 (AM) Workout

    ENGINE

    10min C2 Bike (Z2)
    Into,

    4 Sets:

    • 30m Single arm DB OH Lunge (50lbs)
    • 30 Cal Ski
    • 450m Row
    • 50 Drag/Heavy DU

    -rest 3min between sets-
    Into,

    10min Easy recovery erg

    *Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

  • Power clean Strength

    1x20x60kg

  • 16.1.25 Workout

    METCON

    E5MOM X6:
    Alternating A&B

    A)
    - 15m Sync DB Lunge (1x DB)
    - 6 Rope Climb (Split)
    - 10 Sync. 1-arm Devils press
    - 15m Sync DB OH Lunge
    + Easy Erg rest of time

    B) 3min work/2min rest
    - Max Calories on Bike Erg And Ski Erg (Switch as needed)

    REST 10MIN. Into,

    For Max Weight

    In 10min:

    Find 3RM Weighted Pull Up + Chin Up

    *Toinen tekee myötäotteella ja toinen vastaotteella. 10min Aikana molemmat ettii maximi painon ja tulos yhteenlaskettu kg määrä.

    ACCESSORY

    A) 4x For Quality:

    -10/10 1-Arm DB Bench
    -10/10 DB Row
    *rest as needed

    B) 3-4x For Quality:

    -10-15 Plate Lu-Raise
    -10-15 Banded Face Pull
    *Rest as needed