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

  • 9/18/20 Workout

    Warm up(8)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    GRT(25)
    choose load
    5 giant sets
    8 push ups
    8 hammer curls
    24 flutter kicks
    8 single arm row per
    8 tricep overhead extension
    24 russian twist

    Finisher
    tabata plank :20 on :10 off x8
    1:00 samson

  • 25.8.2019 Deload Cycle Workout

    Working 20 minutes for back squat.
    Perform 7-10 repetitions sets @50-70% as many you want.

    Working 20 minutes for Deadlift.
    Perform 6-8 repetitions sets @60-80% as many you want.

  • Bootcamp Workout

    Warm up
    400m run or 20 cal bike
    3 rounds
    10 walking lunges
    10 glute bridges

    Monday: back rack lunges
    E2MOM x 6
    10 reps

    Interval row 250m @ PB + 0:15 pace
    Rest 1 mins
    X 10

  • Strength Strength

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • 3.5.2019 Workout

    Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

  • "Chips Ahoy" Workout

    For Time:
    30 Chest to Bar Pull-ups
    400 Meter Run
    15 Overhead Squats (135/95)
    800 Meter Run
    15 Overhead Squats (135/95)
    400 Meter Run
    30 Chest to Bar Pull-Ups

    Kilos: 61/43

  • WOD 03/09/20 Workout

    27-21-18-15-12-9-6-3
    THRUSTER 40/30 30/20
    CAL ROW/BIKE

  • Torstai Wod Workout

    5 Rounds
    5x High box jump
    5x Burpee broad jump
    15+15x one leg jump
    Rest 2min between rounds

    50x Situp 25x DU
    40x Situp 25x DU
    30x Situp 25x DU
    20x Situp 25x DU
    10x Situp 25x DU

  • Lördag 19/6 2021 Workout

    Amrap 6min
    40/30cal row
    60 push press 30/20
    3min rest
    6min amrap
    60 squats
    6 strict Hspu
    Rest 3min
    4min amrap
    20 push press 50/30
    60/40cal row
    Rest 2min
    4min amrap
    2 strict hspu
    10 front squats 50/30

  • 22.10.2020 Lepikkä Workout

    Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

    1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

    Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

    1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

    Takakyykky

    4 x 3 , nousu työnnön aloituspainoon.