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

  • EASY: Rkbs & cossack squats Workout

    EMOM8:
    a) 10-20 russian kbs
    b) 6-10 + 6-10 alternating cossack squat

    Target: work 30-45s / min.

    Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

  • 23.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Emom 42 Workout

    Emom 42
    1. Wall Ball 5x 6kg
    2. Knee raises 5x
    3. Single unders 40x
    4. DB Snatch vuorokäsin 6x 7,5kg
    5. Row 1min
    6. Rest

  • ”Limping Michael” Workout

    3 kierrosta aikaa vastaan:

    • 80 askelkyykky vuorojaloin
    • 50 selänojennus
    • 50 istumaannousu

  • Emomfitness Snatch Workout

    EMOM x 20

    Minutes 1, 2,3: 5 Squat Snatches
    Minute 4: REST
    Minutes 4, 6, 7: 4 Squat Snatches
    Minute 8: REST
    Minutes 9, 10, 11: 3 Squat Snatches
    Minute 12: REST
    Minutes 13, 14, 15: 2 Squat Snatches
    Minute 16: REST
    Minutes 17, 18, 19: 1 Squat Snatch
    Minute 20: DONE!

    The flow of this workout is you will complete the prescribed number of snatches on the minute for three minutes. Then there will be an entire REST minute where you can also add weight for the next three minute wave.

    We should start at about 50% of our 1RM snatch for the first sets of 5 reps and progressively build so that by the final three minutes we're doing singles at 85-90% of our 1RM.

  • Weekend fun Workout

    1 AMRAP 8
    10m DB Overhead walking lunge 22,5/15kg
    10 T2B
    10 box over burbee 60/40cm

    Rest 4min

    2 AMRAP 8
    10 DB snatches 22,5/15kg
    10m handstand walk
    10 pull ups

    Rest 4min

    3 AMRAP 8
    15 thruster 50/35kg
    20 bar over burbee
    AMRAP bar muscle up

    Rest 4min

    4 AMRAP 8
    10 hang power clean 60/50kg
    30 cal bike erg
    AMRAP HSPU

    Amraps 1-2 count all reps. Amraps 3-4 count only Muscle ups and HSPU.

  • Shoulder press Strength

    6x6 istuen

  • Back Squat Strength

    Back squat

    6 sets of 8 reps
    - Find your max weight for 8 reps
    - 90s rest between sets

  • Cooldown Workout

    3 rounds:
    1min Row
    1min AB
    1min Ski
    1min Rest

  • 90sec ON 90sec OFF * 6 Workout

    A)
    12/10 cal row
    10 DB hang snatch
    Burpee over DB

    B)
    12/10 cal row
    10 DB hang snatch
    Shuttle run

    Score = burpee + run total