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

  • Marcel:n kehonpainoharjoitukset Workout

    Strict push ups (5 x 10). Slow down + hold + fast up.
    45sec rest between sets

    Then
    Sitting rows (3 x 10) slow tempo
    45sec rest between sets

    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Kotitreeni WOD Workout

    11min. amrap
    16x jump over line/object
    16x russian twist
    8x box step up
    8x V-up (scaled sit up)

  • Front Squat Strength

    Front Squat
    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 3 reps of 70% training max
    Set 2 is 3 reps of 80% training max
    Set 3 is max reps* of 90% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Cop Land Part 1 & 2 WOD Workout

    Part 1:

    6 Min AMRAP:
    12 Power Snatches, 75/55 lbs
    12 Toes-to-bars

    Rest 2:00 mins

    Part 2:
    6 Min AMRAP:
    8 Power Snatches, 115/75 lbs
    8 Toes-to-bars

    Goal is touch and go barbell cycling. As your grip fatigues, choose to break up TTBs instead of Power Snatches as much as possible.

  • Painonnosto Workout

    1 x clean
    1 x clean & jerk
    1 x rive
    1x split jerk
    Sarja x 7
    25kg, 30kg, 35kg, 37,5kg, 40kg, 42,5kg, 45kg

  • The pump Workout

    3sets to fail
    DB Shoulder Flys
    Push ups
    Banded over head triceps extensions
    2min rest

  • Conditioning Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • Kotitreeni Pe 5.2.2021 Workout

    WU
    6-8min. at easy pace
    10x air squat
    10xsit up
    10x lunge
    20x jumping jack

  • Jonne Koski: Strenght progression Day 5 Strength

    A. Takakyykky 5x3x75%

    B. Tukiliikkeet
    3x16 boksiaskellus (kahvakuula lisäpainona)
    3x supersarjat: 20 kyykkyhyppy+ 20 askelkyykkyhyppy
    / 90s lepo

  • Gymnastics Workout

    "+"
    Warm up
    classic gym
    +core +DB mérleg
    Slider 2-2

    Támasz ülőtartás:
    Zsugor 2x10"
    pike 2x10"
    mérleg zsugor 2x10"
    mérleg 1 láb 2x10"
    mérleg társsal 2x10

    Függő/mellső :
    zsugro 2x10
    one leg 2x10
    terpesz 2x10
    társsal 2x10

    Wod: 1perc plank 30 sec rest
    Time cap 12