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

  • Kotitreeni Ti 18.5.2021 Workout

    WU
    3min. walk
    2min. jog
    1min. walk
    3min. run vauhtia vaihdellen
    2min. walk

  • Front squat Workout

    Wednesday 28th February 2018

    Every 3 minutes for 5 rounds:
    8 Burpees
    10 Toes-to-Bars
    12 Calories Rowed

    The goal is unbroken reps with consistent scores.

    Post work to comments.

    FRONT SQUAT

    10-10-10

    Warm up and work up to a heavy set of 10.

  • Back squat-Triplex single Strength

    3x80%
    1x85%
    3x80%
    1x87.5%
    3x80%
    1x90%

  • Hang Clean + Jerk (3x2) Strength

    Hang Clean + Jerk (3x2)

    3 sets of 2

  • 17.11.18 Workout

    PARTNER WORKOUT:

    AMRAP 20
    A.-

    10x Gorilla Cleans w. 2 KBs - RX 24/16 - SC1: 16/12 - SC2: 12/8 or 6
    10m Walking Lunge
    10x Gorilla Cleans
    10m Walking Lunge

    B.- ROW

  • Endurance Workout

    60 Min of:
    Assault Bike
    1000 m @ 60% MHR
    500 m @ 80% MHR
    1000m @ 70% MHR
    500 m @ 90% MHR

  • Light Fran Workout

    TEMPO BACK SQUAT (20X1)

    3 x 6

    Heavier than last week.

    Post loads to comments.
    Exposure 8 of 8

    LIGHT “FRAN”

    For Time:
    21-15-9
    Thrusters 75/55
    Pull-Ups

    The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • Weighted pull ups & dips. Strength

    Weighted Strict Pull-up 10-10-6-6-10, using heaviest weight per set
    Rest 1 min
    Weighted Strict Ring Dip 10-10-6-6-10, using heaviest weight per set
    Rest 1 min

    The first 2 sets of 10 are just a warm-up so do these unweighted - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

    The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last set of 10 is also a max weight set, but you will of course have drop the weight down

  • 10.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

    Penkkipunnerrus 8x3x55%
    Kulmasoutu 5x12-20
    Pystysoutu käsipainoilla 3x20-30
    Jalkojen nostot riippuen 5x12-20

  • Accessory wod Workout

    4 Sets of:
    One-Arm KB Half Kneeling Press 10 reps/side unbroken
    1:00 rest
    Double KB Overhead Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm KB Row 10 reps/side unbroken
    1:00 rest
    Two-Arm KB Russian Swing 30 reps unbroken
    1:00 rest
    (Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)