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

  • Metcon Workout

    Workout
    5 min amrap
    9 burpee pull ups / 9 burpee touch the bar + 9 ring row
    15 ohs @30kg
    rest 5 min
    5 min amrap
    7 burpee pull ups / 7 burpee touch the bar + 7 ring row
    10 ohs @40kg
    rest 5 min
    5 min amrap
    5 burpee pull ups / 5 burpee touch the bar + 5 ring row
    5 ohs @50kg

    rest 5 min after metcon and
    (if you feel like its too rush to go for weightlifting part after metcon, dont go)
    Metcon is the main practise for today.
    OHS weight should be light enough to go unbroken always or max in 2 sets.
    use front squat if you have some issues on shoulders or mobility.
    Score is total reps done. (if you scale to burpee touch the bar + ring row its same amount reps what needs to be done on burpee pull up movement.

  • Workout Workout

    Emom 21 (7 rounds)
    min 1 -Burpee box jumps overs x 6-8 reps @50/60cm
    min 2 - c2b or normal pull ups x 8-12 reps
    min 3 - Db snatches x 8-12 reps @20/30kg

  • Shoulder press Strength

    shoulder press 5x5

  • 30:30 Engine Workout

    This is for total reps.
    10 Min muscle snatch
    2 Min Rest
    10 Min Row
    2 Min Rest
    10 Min Burpee

    So work 30 on then 30 rest, record total reps.

  • Hang power snatch & DU’s Workout

    Metcon (reps)

    AMRAP in 10 minutes of:
    10 Hang power snatches
    30 DU’s

    M: 35kg N: 25kg

    Accessory (optional)

    3-4 Rounds of:
    10/10 Banded Hamstring Curls
    1:00 min rest
    10/10 Side plank leg lift
     
    Rest as needed between rounds.

  • Rinnallevedon tekniikkaa Workout

    Rinnallevedon tekniikkaa keppi/tanko

    3 kierrosta
    3 Maastaveto
    3 Olankohautus riipusta

    3 kierrosta
    3 Riipusta korkea veto
    3 Riipusta raaka rinnalleveto

  • 7.11.2020 Workout

    "Baseline"

    500 meter Row
    40 Air Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

    Omatoimi:

    90% soutu, kyykyissä sykkeet laskee ja istumaan nousuissa entisestään. Punnerrukset laadukkaina. Leukoihin tarvittavat skaalaukset. Jos on aikaisempia tulosmerkintöjä vertaa niihin.

  • Tempo etukyykky 6,6,6 Strength

    Tempo etukyykky 6,6,6 tempo 21X0

    nousevat painot, 2 min tauot

  • 12 min alkavalla minuutilla Workout

    12 min alkavalla minuutilla

    1. 6-10 etunojapunnerrus
    2. 6-10 1-käden käsipaino rinnalleveto riipusta
    3. 10-14 askelkyykky taaksepäin käsipaino eturäkissä

  • KOLME ERÄÄ Workout

    For time:
    00:00
    40 DU
    20 ttb
    21 c&j 40/30kg,
    *
    10:00
    40 DU
    20 ttb
    15 c&j 60/40kg
    *
    20:00
    40 DU
    20 ttb,
    9 c&j 70/50kg
    *
    (Target under 5min, Time cap 7min, GO FAST! )