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

  • OHS Smolov Week 10 Day 3 Strength

    1 x 3 (65%)
    1 x 3 (75%)
    1 x 4 (85%)
    4 x 5 (90%)

    Percentage from 1RM

  • Kettlebell Workout

    A) EMOM 12 mins
    Min 1: double KB front rack march
    Min 2: hollow body hold
    Min 3: goblet wall sit w/ pulse
    Min 4: arch hold

    B) AMRAP 4 mins x 3 sets
    8/6 calories bike/row/ski
    4 cleans
    4 lunges (2/2)
    4 push presses
    -rest 1 min between sets-

    Rx: 24/16 kg
    Goal: 2+ rounds each set

  • Partner amraps x 2 Workout

    Partner amraps 2x16min

    1)
    16 cal echo
    16 wallball
    4 rope climb

    2)
    16 cal ski
    16 DB snatch 22,5/15kg,
    16 ttb

    4min rest between amraps (targets 4+ rounds)

  • 23.8.2022 Basic Workout

    3 RFT:

    150m Run
    20 Box Step Overs
    20 Hang DB Snatch

  • 8.5.2021 Workout

    EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + kehonhuolto

  • 9.3.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Muscle & Power, Joker Workout

    “The chief”
    5 sets of 3 min ON / 1 min OFF
    3 Power cleans
    6 Pushups
    9 Air squats

  • Home WOD 01-04-2021 Workout

    NOTES!
    – Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
    some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
    the Rows as you pull the shoulder blades back.
    – Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
    the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
    – Equipment: Medium band, bench, medium weight

    A) WARM-UP
    4 rounds:
    4 Plank Waves
    4 Upward to Downward Facing Dog + Toe Touch
    4 Tempo Push-ups
    4 Scorpions total

    B) TRI-SET
    Band Iso Glute Bridge Bench Press
    4 x 6-10 each 3s down. Rest 60s.
    Banded Bent Iso Row
    4 x 12 each. Rest 60s.
    Weighted Straight Leg Sit-Ups
    4 x 10 each. Rest 60s.

    C) 3 ROUNDS
    4 Wall Walks
    8 DB Snatch each
    400 Meter Run
    - Goal: Tough pace with room to speed up on your last run.

    D) FINISH
    Scorpion Stretch
    5 deep nasal breaths in each position

    All video links here

    NO EQUIPMENT OPTION

    A) WARM-UP
    As Above

    B) TRI-SET
    Push-Up 4 x 6-10 with slow tempo
    Rest 1:00
    Table Row
    Rest 1:00
    Straight Leg Sit-Up
    Rest 1:00

    C) 3 ROUNDS
    As above, but replace DB Snatch with RFESS Jumps 8/side
    Running can be any constant movement for 1:30 jumping jacks for example

    D) FINISH
    As above.

  • Maastaveto Strength

    Maastaveto 5x4 (v2)

  • Crosstraining ABC Workout

    Part 1.
    2 rounds
    4 min AMRAP + 1 min rest
    a. wall ball x 8
    b. box over burpee x 10
    c. row 12 cal

    REST 4 min between parts

    Part 2.
    2 rounds
    4 min AMRAP + 1 min rest
    a. pull up x 8
    b. dumbbell snatch x 8
    c. ski ergo 12 cal

    REST 4 min between parts

    Part 3.
    2 rounds
    4 min AMRAP + 1 min rest
    a. kettlebell hang clean&jerk x 8
    b. kettlebell overhead stepping lunge x 10 (5 per side)
    c. double unders x 12