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

  • 28.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 5 rounds friday fun Workout

    5 rounds for time: (tc 15min)

    20 m Db front rack lunges 25/17.5kg
    10 Barbell Push press 60/40kg
    20 m Kb front rack walk ->slow! 32/24kg

    With quality!

  • “DT” IN A BOAT Workout

    “DT” IN A BOAT
    3 Rounds for Time:
    500m Row
    2 Rounds of “DT” 155/105

    “DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

    The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

    Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.

    Post time and Rx to comments.

  • 4x10min EMOM, 5min rest between Workout

    CONDITIONING (21.11.2018)

    4x10min EMOM, 5min rest between (A+B+C+D)

    A: 5 Pull-Up + 10 Push-Up +15 Air Squat

    5min rest

    B: Alternate between 1&2
    1) 10 Push Jerk (unbroken, bar from ground)
    2) 10-15 Medball Clean (squat cleans)

    5min rest

    C: 
    1) 10-15 TTB
    2) 8-15 Up and Down

    5min rest

    D: 
    1) Row 14/9cal RPE 4
    2) Row 8/5 cal RPE 2

    Overall RPE 3-4, not all out!

    Target: 10-15sec rest on each minute. Unbroken sets.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Endurance Class Workout

    5 Sets:
    10 Pushups
    100m Sprint
    10 Air Squats
    100m Sprint
    10 Burpees
    100m Sprint
    100m Walk

    Rest 2'

    200m Moderate pace
    100m Easy pace
    300m Moderate pace
    100m Easy pace
    400m Moderate pace
    100m Easy pace
    300m Moderate pace
    100m Easy pace
    200m Moderate Pace

  • Partner WOD Workout

    1956 Heroe WOD - Team of 2

    AMRAP 40'

    19 Synchron Burpee over the bar
    56 Wall Ball
    10 Synchron Power Clean @90/60kg
    23 C2B/PU

  • Superkids 10-13 v WOD Strength

    Maastaveto / Tekniikka

    5 x 8

  • Muscle & Power, AV1 Strength

    Weighted box step up 3x12 reps

  • 21.1.2021 Deload Workout

    EMOM 10
    1 minute : 1 x Spint (Logolta toiseen päähän)
    2 minute : 5 Box jumps