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

  • WOD 1 Workout

    Emom 15
    min 1 - legless / normal rope climb x 1-2 rep or strict chin up x 4-6 reps
    min 2 - HSPU (strict or kip) x 6-8 reps
    min 3 - Strict Toes to bar x 6-8 reps

  • 5 Rounds for quality; Workout

    10/10 KB row 32/24kg
    10 Lu Raise
    8 Strict Pull Up
    8 Strict HSPU
    1 Min Rest

    TC 18 Mins

  • Accessory work Workout

    4-5 rounds
    3-5 box jumps
    20-30 mountain climbers
    3-5 tall kneeling jumps or burpees (sharp)
    rest 1-1.5 min

  • 11.12.2020 Workout

    Total reps all three AMRAP :

    AMRAP 6 minutes:

    3 Power Snatch 55/37,5kg
    15 Wall Balls 9/6kg (20/14)

    Rest 2 minutes before...

    AMRAP 6 minutes:

    20 Box Jump 60/50cm
    12 Toes to Bar
    9 HSPU

    Rest 2 minutes before....

    AMRAP 6 minutes:

    50m DB Front Rack Lunges 22,5/15kg
    20 DB Devils Press 22,5/15kg
    10 Bar Muscle Up

    Omatoimi :

    5-7 minuuttia vapaa Ergo. Sen jälkeen osio kerrassaan liikkeiden läpikäynti.

    Ensimmäinen AMRAP

    3 Kierrosta kuormaa lisäten:
    3 x Power Snatch
    10 x Wallball

    Toinen AMRAP

    3 Kierrosta:

    5 Box jumps
    5 TTB - Hanging Leg raise - Hanging Knee raise
    5 HSPU - ABMAT - ABMAT + linttejä + Etunoja punnerrukset

    Kolmas AMRAP

    Liikeet kertaalleen:

    Lunge 10m
    4 Devils press
    BMU - C2B - Kipping Pull Ups - Strict Pull Ups

    Lunget ja Devils pressit yhdellä käsipainolla.

  • 29.11.2020 Workout

    AMRAP 13 (REPS)

    20 Wallball 9/6kg (20/14p)
    8 Deadlift 100/70kg
    8 Handstand Push Ups

    Omatoimi:

    Maastaveto kuorma maksimissaan 70% 1RM
    Käsilläseisonta punnerrukset, kärsivällisyyttä. Pyri tekemään muulla skaalauksella kuin etunojapunnerruksina.
    Haasta itsesi. Levyjä ei lisätä kierrosten aikana.

  • Tabata Workout

    Choose 1 of the following and do your tabata
    Rowing
    Assault bike
    Double unders
    Burpees
    shuttle running 10+10m

  • Partner WOD Workout

    ”Partner WOD”

    AMRAP 20
    20 Burpees
    30 Partner MB Situps (over box)
    20 Box Jumps
    30 Wall Balls

    -rest 3min-

    For time:
    50-40-30-20-10 reps of:
    KB/DB Snatches 20-25/12-16kg
    KB/DB Squats

    *30 Cals. after each round

    (timecap: total 45min)

  • 15min alkavalla minuutilla Workout

    15min alkavalla minuutilla

    1. 8-12 etunojapunnerrus
    2. 3-5 leuanveto 1s stopilla yläasennossa
    3. 10-20s käsilläseisonta

  • Eacy/Moderate Pace Metcon Workout

    For 30 minutes
    2:00 cardio machine @light/moderate pace
    5+5 Pistol Squats
    5+5 Single arm db hang C&J (R/L)
    8-12 toes to bars / kipping leg raises
    8-12 box jump overs 50/60cm
    4-6 burpee pull ups or 2-3 bar muscle ups

  • 14.10.2020 RestCycle Workout

    35 MINUTES:

    20 Banded Facepull
    15 + 15 Dumbell press@light weight
    10 Strict TTB / Leg Raise
    1:00 Double Kettlebell Frontrack Hold @ AHAP
    30 Deadbugs
    1:00 Deadlift hold @ 50%
    3 High Box Jumps, as high as possible