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

  • Strength Strength

    EMOM 10': Deadlift 3 reps

  • Pull up/Bar MU Lätt Workout

    A:
    Ring rows 3xMax eller SA DB rows 3x10-15

    3xMax static hang from bar

    B:
    Kipp swing 4x20sec(använd band vid behov)

    Second kipp 10x1

    C:
    Jump in to high knees 5x3

    Jumping bar MU 5x3

  • Boot camp Workout

    Monday 19th
    Warm up
    3 rounds
    30 jump rope
    5 inchworms
    10 walking lunges

    Back rack forward lunge
    E2MOM x 5
    10 reps (5 each side)
    Staying at the same weight

    WOD
    500m row
    20-15-10-15-20
    Push ups
    Walking lunges
    1000m bike

  • Kyl se alkaa skulaan Workout

    15 min of kipping skills:
    10 lat pressdowns thighs on foamroller
    10 kip swings
    10 banded hollowhold pressdowns
    10 archrocks with stick
    5 kip swings with press downs.

    Jos kippiliike hallussa harjoitellaan perhosleukoja/C2B tai bar muscle upia.

  • Emi's workout day 3 Workout

    Day 3:

    25- Lateral lunge

    20- Jump squats

    20- Hip thrust

    20- Curtsy lunge

    20- Lying leg raises

    20- Reverse lunge

    15- Side leg lift (right leg)

    15- Side leg lift (left leg)

    30- Toe touch (lying down)

    20- single leg squats

    20- Burpees

    20 secs- High knees

    25- Spider climbers

    30- Leg raises

    25- Side lunge

    Do three sets with a break every three exercises to complete the 45 minute workout

  • EasyWOD 23.6.2022 Workout

    Voima
    E3MOM, 4 rounds
    6-10 strict pull up
    -matala tanko

    WOD
    3 rounds 40s work/20s rest
    farmers walk w/2kb's
    Box step up
    bent over row (barbell)
    ski

  • Painonnosto, työntö Workout

    Aktivaatiot
    Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
    A1. käyntiasennosta pidempi askel
    A2. päkiöiltä, tanko otsan korkeudella

    Liikkeet
    B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
    B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
    C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

  • OnRamp, day 4 Workout

    12min AMRAP, alternate full rounds with a partner:
    6 Deadlifts
    10 DB Push presses
    20 Double unders or Rope jumps

  • 3.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Partner WOD Workout

    Run 400m or row 500m
    Then normal warm up

    Take 5 mins to warm up thrusters, RKBS, pullups.

    3 min AMRAP
    Partner A
    7 RKBS 53/35
    7 goblet squats

    Partner B
    Row max calories

    Rest 1 min

    Repeat but switch so partner B does AMRAP and partner A rows

    Then
    Partner A
    3 min AMRAP
    7 Pull-ups
    7 thrusters 75/55

    Partner B
    Bike max calories

    Rest 1 min

    Repeat but switch so partner B does AMRAP and partner A bikes

    Complete this whole thing 1 more time