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

  • Back Squats and HSPU Strength

    A1. 4x10 Back Squats, TIMED SETS
    A2. 4x45sec of ME Strict Handstand Pushups

    Rest 90-120sec between A1 and A2, and between sets.

    Note: Go for heavier weights than last week in the Squat, and time your sets and do them as fast as possible. Push for max reps on the HSPU!

  • Back squat Strength

    3x10 @72-75% / Rest 2min

  • Barbell Cycling & Running Workout

    Go every 4th Min for 28 Mins
    Run 400m
    8 C&J 60/40 (Must be unbroken) if you break 5 bar over burpee penalty

  • Villa Villekulla Workout

    A. 6min AMRAP
    5 Ground to overhead 55/45kg
    8 Burpee over the bar

    2min Rest

    B. 6min AMRAP
    10 Ground to overhead w. DB 22,5/15kg
    8 Toes to bar

  • Thursday 161117 Workout

    150 burpees

    Post time to comments.

    These are from completely prone to jumping and touching an object eight inches above maximum reach.

  • 4x10 Back Squat + HSPU Strength

    4x10 Back Squats
    4x45sec Max reps Strict Handstand Pushups

  • 5.2.2020 Workout

    EMOM 32

    1 : 17/13 cal. row
    2 : 1 Round of "Dumbbell D.T"
    3 : 60 Double unders
    4 : Rest

    22,5/15kg

  • 7.3.2020 Workout

    5RFT

    22 Kettlebell Swings 24/16kg
    22 Box Jumps 24/20"
    500m row
    22 Burpees
    22 Wall Ball Shots 9/6kg (20/14p)

    TC 43

  • 8.3.2020 Workout

    EMOM 10

    Even : Max reps, Bar MU
    Odd : Rest

  • 19.3.2020 Home Workout Workout

    Lenkki.

    Jos juokseminen on kaameinta paskaa ikinä, anna sille mahdollisuus :)
    Vauhti tappaa ennenkaikkea motivaation.

    Vaihtoehto A) Kävele 3 minuuttia, hölkkää kevyesti 5 minuuttia. Toista tämä 4 kertaa. Viimeisen hölkkä jakson jälkeen kävele 10-15 minuuttia.

    Vaihtoehto B) 40 minuuttia, peruskunto alueella hölkkää/juoksua.
    Miten meni?