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

  • 31.10.22 Strength

    VOIMA 9/9

    WEIGHTED PULL UP
    Every 90s x4
    2 (Weighted) pull up

  • Conditioning Workout

    Partner wod

    AMRAP 10 mins
    50 thruster @empty barbell
    50 KB USA swing @24/16kg
    Remaining time max meter row!

    Goal : 1000+m on the rower!

    Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

    3 mins rest

    AMRAP 10 mins
    1000m row
    50 KB burpee @24/16kg
    Remaining time max rep Thruster @empty barbell
    Goal : 50+reps

    Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

    3 mins rest

    AMRAP 10 mins
    (Relay style )
    250/200m row Aya
    5/5 KB snatch @24/16kg

    Goal : 3+ rounds each person
    One person completes a full round before you switch!

  • Finisher Workout

    4 rounds

    1. Pike walk x 6
    2. Ball overhead throw to wall x 12
    3. OHS lunge walk x 8/7/6/5 o/v 4.Hanging Leg Lift x 8
    4. Alternating lateral box jumps x 10 (kahden boxin välissä)

  • 02.14.2014 Workout

    Moblity:
    Voodoo floss
    Lacrosse ball

    For quality:
    High hang clean
    Power clean

    WOD:
    "Grace": AFAP (as fast as possible)

    30 Clean and Jerk

  • WOD 02/07/22 Workout

  • Sunnuntai 24.7.22. Workout

    REST DAY / SIIVOUSPÄIVÄ :D

  • 01132013 Workout

    Pec mobility:
    Banded over head position
    Voodoo floss above the knee

    Strenght:
    Dragon flags
    Strict weighted sit ups

    WOD:
    5 rounds for time:
    Pull up x5
    Box jump x10
    K2E x15

  • Ayh Workout

    Amrap

  • 3x AMRAP Workout

    AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
    15 thruster
    10 Bar over burpee
    15 power clean
    10 burpee
    15 shoulder to overhead
    10 up-downs
    30 deadlift
    30/20cal ergo of your choice

  • 14.1.2023 HSPU + Lunge Workout

    For Time:

    9-6-3 Deficit Handstand Push Ups
    30-20-10m Front Rack Walking Lunge

    Deficit 23/15cm
    Lunge 60/45kg

    CAP 15