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

  • Extra Credit 24-01-2022 Workout

    Banded Pull-Through: 3 x 25. Rest 60s.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • CONDITIONING Workout

    For time:
    400m Run
    50 DU
    40 Thruster
    30 TTB

    RPE 3-4, go by feel
    Loadings: Rxd: 40/30kg

  • 7.3.2022 Workout

    EMOM 10

    1 minute : 7 Double Dumbbell push press
    2 minute : Max Calories Bike erg.

    Result is total Calories.

  • Box Squat Strength

    6 sets of Box Squat
    Set 1: 8
    Set 2: 6
    Set 3: 6
    Set 4: 8
    Set 5: 6
    Set 6: 6
    - Rest 2-3min btw sets.
    - Start at 65% 1RM Back Squat and build over the 6 sets.

  • "Beach Season" Workout

    AMRAP 15:
    3 Strict Pull-ups (Db/ kb Rows, Ring Rows)
    3 Reverse Burpees
    3 Hollow Rocks
    6 Strict Pull-ups
    6 Reverse Burpees
    6 Hollow Rocks
    ...
    Add (3) Reps Per Round

    WARMUP
    60-50-40-30-20-10:
    Seconds Jumping Jacks
    Seconds Sit-ups
    Seconds Pausing Air Squats
    Seconds Push-up to Down Dog

  • Viikko 18 Workout

    Tämä viikko vielä painetaan ja otetaan kovimmat sarjat kyykyssä, penkissä ja sumo mavessa.
    MU harjoitus vika kertaa tällä mallilla, sit vähän otetaan sitä mukaan metconissa muun muassa.
    Tällä viikolla 3 amrappia 8-12 min, soutuintervallit lyhyellä palautuksella , kestoltaan 12-18 min riippuen erien määrästä ja yks kovempi rypistys aikaa vastaan.
    Assarit jatkuu myös hspu/pull ups harjoittelulla nousu/laskupyramidilla.

  • Rive Workout

    WEIGHTLIFTING
    Power Clean Wave, 5 rounds.
    Every 75sec x15:
    1) 3 rep (50-55-60-65-70kg)
    2) 2 rep (55-60-65-70-75kg)
    3) 1 rep (60-65-80-80-85kg)

    CONDITIONING
    21-15-9
    Thruster 20kg
    Bar over Burpee

    Aika: 6.10 min

  • Back squat back on track Strength

    A: Back squat 3x6
    B: Power clean 5x3
    C: Floor press 3x5
    D: Strict pull ups 1xMax
    E: Lat pull downs 2set
    D: Straight bar oh triceps extensions 3set

  • Bodyweight Training 15-04-2022 Workout

    A)
    Rope Climb
    Accumulate Volume 8-10 reps
    Options: Legless, Legs, Half Way, Rope Rows 4 x 10

    B)
    Strict Handstand Push-Up
    4 x 5-6. Rest 90s.
    Options: Deficit, Floor, 1-3 pads, Box Pike Push-Up 0-3 pads, Floor Pike 0-3pads, DB Strict Press Seated 4 x 6

  • Wod Strength

    Maastaveto 10-10-8-8-6-6-4-4