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

  • EMOM 10 min. Workout

    EMOM 10 min:
    - Clean.
    - Hang Power Snatch.
    - 3 Back Squat.

  • Push and Pull Workout

    10,11,12,13...
    10 min cap AMRAP

  • Overhead Squat 3x3rep Strength

    OHS 3x3

  • 4.4.2019 CF Workout

    Eilinen/lepo

  • Vip wod 5 Workout

    3 rouns of
    15 overhead squats
    400m run

  • Open Gym Workout

    12:15-1:15

  • Wallball heittelyä Workout

    Parin kanssa 2 kierrosta:
    Yhteensä 50 heittoa sivukautta seisten
    Yhteensä 50 wallballia vuorotellen toisilleen

  • Warmup Workout

    3 Sets
    20m Single Arm KB Rack Carry HEAVY
    20 Alternating Dumbble Single Leg Romaning Deadlift (light load)
    30sec Weighted Superman Hold

  • Back squat 3*5 Strength

    1*5 @ 65% of 1RM
    1*5 @ 75%
    1*5 @ 80%

  • TTP Test week Workout

    135 min

    SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
    1.Skill
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Result: 11 reps
    Sets: singles

    2.Applied weightlifting
    A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    55 kg * 0,7 = 38 kg
    Result: 22 reps

    B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    67 kg * 0,7 = 47 kg
    Result: 23 reps

    1. Skill B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time Time cap. 5 minutes Result: 0 reps

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 42 reps in 3 minutes
    Sets: 6*5, 3, 4*2, 1

    4.Cool down
    A. 10 minutes on AB/row or similar, HR < 140