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

  • RIC 090824 Workout

    EMOM 10
    1. 3 partial pull DL + 3 DL
    2. 6-10 wide grip banded C2B pullups

  • EasyWOD 13.4.2023 Workout

    Voima
    Push up 4x 5-8
    -matala tanko/kuminauhat
    -rest 2min

    WOD
    5min Amrap
    4 plate squat
    8 GTOH (plate)
    12 jumping jacks

    -rest 2min between amraps

    5min Amrap
    4 up downs
    8 sit ups
    12 OH lunge (plate)

  • Muscle & Power, AV1 Strength

    Back squat 5 RM, then max reps @ 80%

  • Muscle & Power, YV1 Strength

    Shoulder press 4 RM, then max reps @ 50%

  • TTB & ski Workout

    Fir time:
    10 TTB
    10cal ski

  • Clean & Jerk 5-3-1-1-1 Strength

    Clean & Jerk
    • 5 reps at 65%
    • 3 reps at 75%
    • 1 rep at 85% of 1RM
    Add weight to 1 rep

  • light and long Workout

    3x
    1 min bike
    12 scap push ups then 5 push ups
    10 bulgerian split squat e/s

    EMOM 45

    1) 50s. Bike erg
    2) 5 strict chest to bar pull ups
    3) 10m farmers walking lunges 2x 32/20kg
    4) 20 ghd sit up
    5) rest

  • PT Group TO 30.5. klo 18 Workout

    LÄMMITTELY
    Blokkipeli
    Kuntopallo lämppä

    TUKIHARJOITTEET
    2 kierrosta omaan tahtiin
    1. Lapapunnerrus x 10
    2. Lapavedot roikkuen x 10
    3. Kuminauhalla pienet ympyrät x 5
    4. Ristikkäinen tuulimylly kp x 5 / puoli

    VOIMA
    3 x 10 pystypunnerrus
    Valitse tanko, kp:t, kk:t välineeksi

    HIIT
    2 x 30 s. on / 15s. off
    1. Kyykky / kyykkyhyppy
    2. Köydet
    3. Slam ball

    3 x 20s. on / 10s. off
    1. Stepperin/boksin yli sivuttain
    2. Vastakkaisten raajojen ojennus päinmakuulla
    3. Lankussa olkapääkosketukset

  • Michal Workout

    1. 75 pistol squats with 8kg KB, timecap 8min
    2. Then at 8min, start part two:
    3. 40 devil's press at 24kg KB

    Write time or reps of #1 as a comment

  • Extra Credit 31-08-2022 Workout

    Superset
    Bent Over Supinated Grip Shoulder Fly: 3 x 12-15. Rest 60s
    Banded Pushdowns 3 x 15. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)