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

  • Ski & deadlift Workout

    Parin kanssa 10 rundia you go i go

    20 cal ski
    10 deadlift 100kg

  • Gymnastics + strength Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 25 (singles)

    2.Handstand push up capacity
    4 rounds @ 85% effort:
    20 Cal row
    Max set of Kipping HSPU
    - Rest 90 s. between sets
    - Reps: 10, 9, 7, 7

    3.Back squat
    6x5 @ RPE 7-8
    - Rest as needed

    4.Accessory
    A. 3 sets:
    8+8 Single leg RDL - 30 kg
    20 Hollow rock

    B. 3 sets: - not done
    10 KB Jefferson's curls
    6-10 Hanging scapula rotations

  • No legs press Strength

    Seated Shoulder Press
    5-5-5-5-5
    - rest 2 mins
    - leave 2 reps in rez
    - Barbell press

  • Ninjat 14-16v Voima Strength

    Valakyykky 3x3, 85 % tempauksesta

    Viimeisessa sarjassa niin monta toistoa kun menee!

  • Hard routine + strength Strength

    160 min
    Warm up for 10 min

    1.Gymnastics skill interval
    EMOM x 14:
    1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
    2) HS walk > HS shoulder tap - 15

    2.Strength
    Every 2 minutes for 7 lifts:
    Clean and Jerk

    3.Metcon
    6 x 3 min on / 1 min off:
    A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
    Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
    B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
    Reps: 45 + 47 + 48 = 7 rounds
    HR: 171/185

    4.Strength accessory
    A. 4 x 8 strict pull ups

    B. 3 sets:
    10+10 seated DB press - 10 kg
    8+8 bicep curls - 10 kg
    12 side lateral raises - 10 lbs

    C. 3 sets:
    20 DHDSU to parallel
    20 GHD hip extensions

  • Home workout Workout

    EMOM x 10
    1) 4-12 push up
    *
    Hs practice
    3-4rounds
    1) 1-5 wall walk
    2) 8-20 shoulder tap
    3) 20-40s hs hold

  • Bench press 2x4, 3x2 Strength

    Bench press 2x4, 3x2

  • Valax 13.08.20 Workout

    For time
    2 rnd
    7 bar mu
    14 box jump over 60cm
    21 wall ball 9kg
    Directly in
    600m run
    60 v up
    Directly in
    2 rnd
    7 bar mu
    14 box jump over 60cm
    21 wall ball

  • B. Thrusters Workout

    5 x 3 pausing thrusters
    - 3 sec pause

  • 17.1. Workout

    KB emon 5min + amrap 5min x2 1min rest

    KB Deadlift 2/6
    KB Swing 2/6
    KB Goblet squat 2/6
    KB SA Puch Press 1+1/3+3
    KB Upright Row 2/6
    KB Rainbow 1+1/3+3