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

  • Muscle & Power, CORE Workout

    max reps of T2B (kipping allowed)
    Then 3x 50% reps

    max Plank hold

  • Extra Credit 22-05-2022 Workout

    Resisted Nasal Breathing: 15 breaths
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 18.12.2020 Workout

    EILINEN / LEPO / 60 min PK-LENKKI

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Kipping Handstand Push Ups 7 reps
    Walking Lunges 20 reps
    GHD Sit Ups 10 reps

  • 28.2.2020 CF Workout

    Increase BOLD weights if you feel good

    Voima tempaus + Snatch drop

    3 x (3+3)x40%

    Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

    Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

    Takakyykky 3 x 5 x70%

    Reverse hyper 3 x15

  • Did I missing something? Workout

    On the 10:00 x 3Rds

    250Row
    15 t2b
    15 WB
    250 Row

  • Extra Core Workout

    Quality for time:

    30 strickt t2b
    30 ghd sit up
    30 hollow rock

  • SPCOM13012020 Workout

    A.
    Warm Up
    3 Rnd
    Row 200m
    10 Lateral squat KB
    12 KB RDL
    14 KB Push Press one arm (7/7)
    pvc+mobility

    B. Forza
    Strict Press
    6×4 80%

    B1. Forza

    Bench Press
    4×6-8

    C For Time

    3 Rnd
    10 Burpee Box Jump Over
    10 Power Snatch 60/40kg

    D. For Rep

    AMRAP 8'
    Max mt Ski Erg
    Rest 2'
    AMRAP 6'
    Max mt Ski Erg
    Rest 4'
    AMRAP 4'
    Max mt Ski Erg
    Rest 6'
    AMRAP 4'
    Max mt Skii Erg

    E.
    3 Rnd
    10 Dx-Arm KB Clean and Jerk
    10 Sx-Arm KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg
    poi
    3 Rnd
    10 Double KB Clean and Jerk
    R1: 16/8kg
    R2: 20/12kg
    R3:24/16kg

    F, forza
    Back Squat
    8 @65% +5kg
    8 @65% +10kg
    8 @65% +15lbs

    G.
    Weighted Dead Hang
    3x60"
    Back Rack Split Squat
    4×15
    2x lato
    5x 20"
    Back Extension hold

  • HOME WOD 13 Workout

    ** WARM UP**

    20 squat rotation
    20 scorpion reach
    20 crab reach

    then

    40-30-20-10 plate jumps ( use some plate or step that is about 5 cm high and jump back and forth. rest 20 sec between sets.

     STRENGTH/SKILL
    Turkish get up.

    5x8/ ( use heaviest weights possible)

    10 min practice handstands.. try to get some long holding sets in.

    WORKOUT

    EMOM20

    1. 30 sec plank
    2. 16 alternating curtsy squats.
    3. 10 burpees
    4. 10 push ups

    COOL DOWN

    5-10 min breathing and relaxing.

  • 30min emom Workout

    1) C2 bike 20-22 cal
    2) wallball 12-16
    3) row 14-16cal
    4) ghd situp 8-12
    5) rest