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

  • 22.12.2023 PK WODILLE! Workout

    “Nightmare before Cristamas ” ( Modified )

    AMRAP 30

    4 Strict HSPU
    3 Power Clean 75/55kg
    2 BMU
    1 Snatch 75/55kg

  • Conditioning Workout

    AMRAP 20:
    50cal Row
    40 Abmat Butterfly Sit-ups
    30 Pull-ups
    20 DB Snatches 20/15kg
    10 Burpee Box Jump Overs 60/50cm

  • Saturday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    then 2 rounds
    1:30 ski
    5 push inch worm with push up
    8+8 single arm ring row
    :30 hs hold
    :30 Active Bar Hang
    16 alt leg v-ups

    test 1 set of workout movements
    5-7 ghd/v-up/tuck up
    1 rope or 3 strict chin up
    2-3 kip hspu

  • Endurance WOD Workout

    Varied intervals x 6 sets:

    250/225 m row
    10 toes to rings
    150 m run
    8 pull ups
    30 m dual DB overhead walking carry 35/25 lb
    20 jumping lunges
    90 s rest

    Change the order of movements for every set.

  • Death by double dumbbell thrusters Workout

    AMRAP Double DB Thruster 2x18kg

  • Extra Credit 21-07-2021 Workout

    Hinged Back Band Abduction: 3 x 8-10 each. Rest 60s.
    +
    - Hip ER Pails/Rails
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Kettlebell Workout

    Skill
    5 set
    1/1 TGU
    Add weight each set if form allows.

    Stacking

    Deadlift
    Swing
    Goblet Lunges
    Dead Snatch
    Goblet Squat
    Burpee

    /During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
    Do the segments in reverse to return to start./

  • 9.2.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    HIP SN + HIP (DIP) SN
    5x2+2@kevyt pal 2min

    --

    SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • WOD: Some Fortitude I Workout

    "Some Fortitude I" (based on Ben Bergeron's Fortitude):

    Emom14:
    A) 13-15/10-12 cal row
    B) 12-15 burpee

    Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.

  • Endurance WOD Workout

    On the 0:00
    5 rounds:
    30 double unders
    10 DB push presses 30/20 lb

    On the 10:00
    5 rounds:
    10 box jumps
    15 sit ups

    On the 20:00
    5 rounds:
    8 push ups
    10 thrusters 25/15 kg

    On the 30:00
    5 rounds:
    10 KB deadlifts 2 x 24/16 kg
    10 wall balls 9/6 kg

    8 min time cap per set.