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

  • 9.9.2020 WOD Workout

    Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
    7 x ( 1 + 1+ 1) x 50% - 60%
    Send off 1:30

  • Box P 03-04-2020 Workout

    STRENGTH
    1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
    1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
    - Goal: 4 tough sets with great core control.

    CONDITIONING
    AMRAP 15:
    40 Double Unders
    30 DB Push Press (50, 35)
    20 DB Renegade Rows (50, 35) (total reps)
    10 DB Devils Press (50, 35)
    - Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

    EXTRA CREDIT
    Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)

  • Endurance WOD Workout

    Every 6 minutes for 36 minutes (6 rounds):
    500 m run
    15 box jumps 24/20”
    15 wall balls 9/6 kg

  • Omatoimi lämmittely Workout

  • Yläkropan voima Workout

    4 Kierrosta:

    5 Leuanveto (3-1-X-1)
    30s Lepo
    5 Landmine press (3-0-X-1)
    30s Lepo

  • Kettlebell Workout

    Emom 30’
    12 x Russian Swing
    12 x KB Pulse Sumo Squat
    12 x Russian Swing
    12 x Snatch
    12 x Russian Swing
    12 x High Pull
    12 x Russian Swing
    12 x Bottoms-Up Goblet Thruster
    12 x Russian Swing
    12 x Sumo Squat Calf Raises

  • Main site Sunday 240421 Workout

    Quarterfinals Workout 4

    • Complete as many reps as possible in 10 minutes of
    • 10 clean and jerks, weight 1
    • Rest 1 minute
    • 10 clean and jerks, weight 2
    • Rest 1 minute
    • 10 clean and jerks, weight 3
    • Rest 1 minute
    • Max-reps clean and jerks in time remaining, weight 4.

    ♀ 85/125/155/165 lb
    ♂ 135/185/225/245 lb

  • Box P 04-04-2020 Workout

    CONDITIONING
    Teams of 3:
    7 RFT:
    300 Meter Run
    21 Deadlifts (225, 155)
    21 Bar Facing Burpees
    21 Box Jumps w. step down (24, 20)
    - Goal: Moderate pace on the run, hard effort on everything else. Even splits and look to keep this under 40 minutes.
    Rx+:Heavier Deads + 6 Ring Muscle-ups at the end of each round

    EXTRA CREDIT
    10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

    COOLDOWN
    Active Straight Leg Raises x 60s each side.

  • OTM push up Strength

    OTM 6 minute
    Push up 5 - 10