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

  • "Lynne" Workout

    Five rounds for max reps of:

    Body weight bench press
    Strict Pull-ups

    Rest as needed between movements and rounds.
    Post reps for both exercises in all rounds.

  • G-WOD Workout

    3 x 4 min Amrap / 1min rest

    6 Alternating pistol
    6 T2B
    6 HSPU

    Score is total reps

  • 20.5.2020 Strength

    Snatch Technique

    5 x 2, send off 1:30

    3 - position pause power snatch (Pause under knee, above knee, mid tight) Light Weight

  • Chesticles Workout

    20 Min AMRAP
    20/15 Cal Row
    10 DB floor press 2x22.5/15
    5 Bar MU

    If its a busy class you can bike instead. Extra spice if one person wants to ski

  • Chipper Workout

    For time
    50 Double Unders
    50 Wall Balls
    40 Double Unders
    40 Pullups
    30 Double Unders
    30 DB/KB Snatches 22,5+/15+kg
    20 Double Unders
    20 steps DB/KB Overhead Lunges

  • Warm up Workout

    3 rounds
    1:30 rowing
    10+10m banded lateral side steps
    10+10m banded monster walk
    10 banded air squats
    :30 plank hold
    6-8 power clean, add weight to next round round.

  • EMOM 16 Workout

    Every min for 20 minutes (4 rounds)
    min 1 - Pistol squats x 6-10 reps to target behind (tempo 3x2x)
    min 2 - Kipping toes to bars x 8-12 reps
    min 3 - Kipping HSPU x 6-10 reps
    min 4 - Cossack Squats x 8-12 reps

    Body control and quality on movements!

  • In teams of three “ I Go, You Go” Workout

    In teams of three “ I Go, You Go”

    3 Burpees on the minute. WOD starts with burpees. Every member of the teams has to perform burpees.

    21 Rope Climb
    60 Deadlift 60/40kg
    60 Power Clean
    60 Front Squat
    60 Push Jerk
    60 Thruster
    21 Muscle-Up

    Use only one barbell if possible (different bars for different loadings). Scale if needed.

    RPE 3

    If you do this alone: 7 RC, 20 reps each barbell movement, 7 MU. Work:rest 1:3

  • 25.3.2020 Home Workout Workout

    Lenkki

    Jos juokseminen on kaameinta paskaa ikinä, anna sille toinen mahdollisuus :)

    Vauhti tappaa ennenkaikkea motivaation.

    Vaihtoehto A) Kävele 3 minuuttia, hölkkää kevyesti 5 minuuttia. Toista tämä 4 kertaa. Viimeisen hölkkä jakson jälkeen kävele 10-15 minuuttia.

    Vaihtoehto B) 45 minuuttia, peruskunto alueella hölkkää/juoksua.
    Miten meni?

  • Karantreeni #Anywhere "Legzzz" Workout

    5 rounds for quality
    12/12 Bulgarian split squats (kehonpainolla tai lisäpainolla)
    12/12 One legged dl (takajalka sohvalla/korokkeella, reppu/laukku lisäpainoksi)
    30/30 sec one legged wall sit
    60 sec wall sit
    Rest as needed between rounds