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

  • 18.1.2024 Front Squat + Back Squat Workout

    Front squat + back squat

    5 + 6-10 @ 77-83%1RM FS (3 RIR)
    4 + 6-10 @ 79-85%1RM FS (2 RIR)
    3 + 6-10 @ 81-87%1RM FS (2 RIR)

    Rest 3:00-4:00 b/t sets

  • Snatch run Workout

    4 rounds for time:

    5 db squat snatch R
    10 box jumps
    5 db squat snatch L
    400m run

    @20 kg db

  • WOD 230725 Workout

    For time:

    Run 1,600 meters
    Rest 3 minutes
    Run 1,200 meters
    Rest 2 minutes
    Run 800 meters
    Rest 1 minute
    Run 400 meters

  • death by WORKOUT ★ Workout

    Death by, every minute on the minute
    1 sumo deadlift 30kg + 1 burpee (telineillä)

  • Kettlebell Workout

    ABS tabata’
    Hollow rock
    V sit-up /R
    V sit-up /L
    Leg raises

    Wod
    10 rounds
    10 x Squat Jumps to plate
    8 x Push-ups to plate
    6 x Lateral Burpee over the plate
    4 x Russian Swing+Am Swing @16/24
    Tc: 25’

    Afterparty 1
    3x
    10 KB glute bridge
    10 KB single leg glute bridge /R
    10 KB single leg glute bridge /L
    Plank: 1 min

  • Conditioning Workout

    5 Rounds:
    12cal AB
    12 (6/6) SA DB C&J 25/15kg

    • 1:1 work/rest

  • Kettlebell Workout

    3 rounds of
    1 min plank
    10 hike
    5/5 press
    20 XV Up

    Wod
    5 rounds of

    Amrap 3’
    1 burpe
    2 dead squat clean
    3 push press
    4 russian swing
    Rest: 2 mins
    @double 16/24

  • Assault bike Workout

    Assault bike 55min

  • Friday accessory/midbody/cool down Workout

    Accessory Work
    3 sets of
    10 heavy single arm DB Power Cleans @17.5-22.5kg/22.5-32.5kg
    rest 30-45s
    10 db incline bench press @2x12.5-15/20-22.5kg's (30 or 45 degrees on bench) Control tempo that way last reps will feel a bit heavyish)
    rest 30-45s
    40-60% of max reps pull ups
    rest 2-3 min bwn sets

    Midbody work
    2 sets
    15+15 banded standing trunk twists
    20-30 deadbugs
    rest 2 min bwn set

    Cool down
    2-3 min light cardio
    3-4 min foam rolling for upperbody / lower back
    1 min Wall pec strech
    1min tricep streching

  • Emom 30 tai 6 kierrosta Workout

    Wall walk 2
    Cycler squat 15, hitaasti
    Farmers carry 20m 24kgx2
    Core 8+8
    Pyörä

    Lämpö:
    6-8 Up down
    8-12 wall ball
    Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
    4-6 WB +kyykky välissä

    Yläpellin mobbailut
    Perfect stretch tms.