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

  • RestDay! Workout

    RestDay!

  • FUNCTIONAL 1.6.2022 Workout

    Teams of two:

    300m run (both)
    4 rounds (I go you go)
    10 DB/KB hang C&J
    20 reverse lunge

    300m run (both)
    4 rounds (I go you go)
    10 DB/KB snatch
    15 DB/KB squat

    300m run (both)
    100 box step ups with DB/KB (split anyhow)

    Timecap: 22 min

  • Crosstraining kestävyys Workout

    Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten valitse kuormat ja kalorimäärä sen mukaan. Pyri pitämään sykealue 60-70%/HR max, tai niin, että pystyt juttelemaan treenikaverille helposti.

    LÄMMITTELY

    3min ergo (kevyt)
    3-6 mittarimato
    3min ergo (kevyt)
    16-20 askelkyykky
    3min ergo (kevyt)
    16-20 KBS (kevyt/keskiraskas)

    HARJOITUS

    (Peruskestävyys, 60-70%/HR
    max)

    EMOM 36
    1. 8-13 cal ergo
    2. 20-30 KBS
    (kevyt/keskiraskas)
    3. 8-13 cal ergo
    4. 10-20 ilmakyykky
    5. 8-13 cal ergo
    6. lepo

  • FUNCTIONAL 1.6.2022 Workout

    3 rounds:
    10+10 bulgarian split squat
    20 glute bridge
    10+10 DB row

  • Kettlebell Workout

    A) 3 sets for quality of
    6/6 single arm tempo push press
    12 stiff legged tempo deadlift (double KB)

    • 31X1 tempo for both movements
    • Try to increase weights each set or use the same weights

    B) Death by swing and burpees

    EMOM until failure:
    Min.1: 10 russian KB swing + 1 burpee
    Min.2: 10 russian KB swing + 2 burpees…and so on.

    C) Afterparty
    Jefferson curl to squat
    3x5@light-moderate weight

  • FUNCTIONAL 2.12.2023 Workout

    AMRAP 8
    2-4 Wall walk (choose suitable reps for you)
    40 Double under/ 80 single under
    8 one arm devils press (alt.)

  • RestDay! Workout

    RestDay!

  • Wednesday HOME WORKOUT 29.12.21. Workout

    WARM UP
    3 SETS
    50 SINGLE UNDERS
    20 BODYWEIGHT RDL ALT LEG
    :20 SINGLE ARM KB/DB OH HOLD

    TEST WORKOUT MOVEMENTS AND START WORKOUT

    4 TIMES 4 MIN AMRAP / 2MIN REST BWN
    ODD ROUNDS : 10+10 SINGLE ARM KB / DB THRUSTERS + 25 DU'S
    EVEN ROUNDS : 2+2 KB/DB TGU + 25 DU'S

    IF NO PLACE FOR DOUBLE UNDERS THEN 10 BOX JUMPS OR 15 SQUAT JUMPS.

    AARNI :
    ODD ROUND : 10 STRICT CHIN UPS + 25 DU
    EVEN ROUNDS : 10 STRICT DIPS + 25 DU

    ACCESSORY
    3 ROUNDS
    20-30 DEADBUGS
    15+15 SINGLE LEG CALF RAISES
    15 SUPERMANS
    REST 1 MIN

  • Conditioning Workout

    Partner workout (You Go , I Go)
    3 sets (8 mins work / 3 mins rest)

    40/35 calories row
    30 box jump@60/50 cm
    20 kipping pull up
    10 syncro burpees

    Pick up where you left off last round.
    Goal: 4+ rounds during the 3 sets.

  • FUNCTIONAL 2.12.2023 Workout

    EMOM 18
    1. 6 deadlift
    2. 5-10 strict pull ups
    3. 10m DB/KB walking lunge