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

  • Row+Burpee+DU intervals Workout

    5 sets, 2min rest between
    1 Set:
    2 rounds
    10cal row
    8 Burpee over Tower
    20 DUs

  • Bomben 02.03.2020 Workout

    Emom 20
    1 minuto kb swing 24 kg
    1 minuto box jump 60 cm
    1 minuto wb 9 kg
    1 minuto burpees
    1 minuto rest

  • Row & Clean Workout

    • 4x 500m for time (rest twice the time of the 500m between)
    • EMOM 5x Power Clean increase wait each minute

    Score is the last weight to make 5 power clean

  • Piha-wod Workout

    21-5-9

    8 kg kettlebell

    One arm KB swing
    V-up
    KB clean
    Push-up
    KB sumo deadlift high-pull

  • Gymnastics + Hard routine Strength

    165 min

    1.MU
    - Drills
    - MU go e. 75 s.
    12x1

    Hard routine

    2.Power snatch + snatch
    H1+1

    3.Metcon
    AMRAP30 with a partner:
    800 m run
    50 PS @ 35 kg
    800 m run
    10 rope climb (3 short + 2 long)
    800 m run
    50 BBJO
    Result: 1 round + 800 m run + 19 PS

    4.Strength accessory
    A. Strict CTB pull up w/ red band
    - 5 6 6 6

    B. 3 sets:
    8 DB bench - 30 lbs
    8 DB prone row - 30 lbs

    C. 3 sets:
    12 strict DB press - 20 lbs
    12/s. DB bicep curl - 20 lbs
    12 side lateral raise - 10 lbs

  • 8.4.2020 Workout

    Lämmittely, 3 krs:
    5 raakarive
    5 etukyykky
    5 pystypunnerrus
    5 takakyykky
    5 Vapu niskasta
    5 saksiin työntö niskasta

    Takakyykky 4 x 2 x 82-85%

    Raakarinnalleveto polvelta + raakarive + työntö

    7 x (1+1) x 70 ->

    Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

    7 x (1+1)x50-70%

    160 kpl vatsoja

  • Met-Con 20112015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Met-Con
    AMRAP 12 Minutes
    Run 200m
    30 Box Jump Overs 24/20″
    30 Push Ups

    5b. Accessory
    800m Sled Drag x 3
    Rest approximately 5 Minutes
    The weight should be Light-Moderate.
    Should be able to accomplish the entire distance with minimal stopping.

  • 3/30/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    PWR(12)
    3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

    WRK(24)
    WRK 4:00 REST 2:00-RPT 4
    8 single arm alternate db devil's press(change hands after each rep)
    16 dumbbell hopovers
    24 dumbbell sit ups
    (choose weight)

    Opt(6:00)
    2x400m on the 3:00

    Finisher
    50 kneeling crunch
    1:00 minute hamstring stretch

  • Death by Ring Muscle-up Workout

    Increase 1 rep per minute

  • Sunnuntai 9.8. Workout

    Rästi