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

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4.4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5.3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6.3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Heavy work after holds Workout

    Every 90 sec x 3
    15 sec Deadlift hold
    7 Deadlifts @ 175/120 (Rx+@ 225/155)

    Every 90 sec x 3
    15 sec Double KB Front Rack Hold
    10 Double KB Push Press
    *pick load

    Every 90 sec x 3
    30 Sit Ups
    (Rx+ 40 reps)

  • Gymnastics Workout

    -bar muscle up & progressions
    -gymnastics holds (pull up hold, ring support hold, dip support hold)

  • 4.12.24 Workout

    AMRAP 12
    600m ski
    10 c2b
    30 air squat

    AMRAP 12
    800m row
    40 DU
    30m sled push @moderate (130kg ish)

    AMRAP 12
    1k bike
    20 push ups
    30m sandbag carry @68kg

    • 36min putkeen, eli heti seuraavaan amrappiin
    • idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

  • SPRINT // ROWING AND ROPECLIMBS Workout

    FOR TIME

    • 300m Row
    • 3 Ropeclimbs
    • 200m Row
    • 2 Ropeclimbs
    • 100m Row
    • 1 Rope

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 9 reps (+ 3 attempts)
    - Total of 9 MU
    B. HSW practice for 5 min
    - 10 m.

    2.WL
    A. Power clean and jerk
    2+2 up to 70% effort

    3.Gymnastics/conditioning
    A. Butterfly practice
    - Focus in the beginning of the set
    - 7 3 3 3 5 reps

    B. 16 min EMOM:
    1) Butterfly pull up ( rpe 8) - 11 9 9 10
    2) 30 Double unders
    3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
    4) 10 Burpees (”Palauttava” tempo)

    4.Accessory
    A. 3 sets:
    5+5 Push up T
    8 Quadruped serratus rock backs
    20 Banded pull aparts

  • Weighted Strict C2B Workout

    Weighted Strict C2B Pullups 3x8

  • 6.12.2017 LM Workout

    just row 3000m

  • 06-11-2012 Workout

    10 Minutes of Deadlifts
    85% of max
    3 Reps Per Min, Every Minute

    10 Rounds (30 Reps)

    8@#315
    2@#295

    then...

    Glute Ham Raises
    3 Sets, 5 Reps

  • 5.9.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout

    Kyykky 5x5-8
    Hyvää huomenta 5x5-15
    Vatsat 200 toistoa