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

  • Cleans and Ghd situps Workout

    Perform all for total time.
    Use the same barbell throughout the workout

    2 Rounds
    - 12 Squat cleans 40kg
    - 10 GHD situps
    2 Rounds
    - 10 Squat cleans 50kg
    - 10 GHD situps
    2 Rounds
    - 8 Squat cleans 60kg
    - 10 GHD situps
    2 Rounds
    - 6 Squat cleans 70kg
    - 10 GHD situps
    2 Rounds
    - 4 Squat cleans 80kg
    - 10 GHD situps
    2 Rounds
    - 2 Squat cleans 90kg
    - 10 GHD situps

  • 16.6.2024 Accessory Workout

    2 rounds for quality

    0:30 superman hold
    8-10 ring push up
    8+8 kb gorilla row

  • Reversehyper ja sammakko ja vatsat kiertäen Workout

    3 kierrosta:
    10 reversehyper, 50 % takakyykky 1 RMstä
    10 sammakkopotku GHD penkissä
    8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua

  • 18.1.2017 Workout

    Vatsoja 5x20-20
    Reverse Hyper 3x 15-20

  • Reverse pyramidi Workout

    10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

    -Käsipainoboxinyliburpee
    -Toes to bar

    Aikaraja 20 min

  • Pystypunnerrus Strength

    Pystypunnerrus

    3 x 10

  • Run/row sprint Workout

    3x 800 metres run Moderate pace
    rest 3 mins between efforts
    3x 400 metres run faster pace
    rest 2 mins between the efforts
    3x 200 metres run faster pace
    rest 1 min between effort
    3x 100 metres tun
    rest 30 seconds between efforts

  • 1/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne
    or make up a wod from earlier this week.

    4x1 bench (10)
    superset with dips

    Finisher
    2 min samson
    50 cross crunch
    30 T raise

  • 1-18-17 Workout

    CF
    6 Circle Runs 25 lbs
    6 Push Press 135 lbs
    12 Steps Ups 25 lbs
    150 Jump Rope Singles

    4 Circle Runs 50 lbs
    4 Push Press 155lbs
    8 Step Ups 50 lbs
    100 Jump Rope Singles

    2 Circle Runs 75 lbs
    2 Push Press 175lbs
    4 Step Ups 75 lbs
    50 Jump Rope Singles

    Finisher
    50 Banded Shoulder Flys

    BC
    Emom 10
    Min 1 - 5 Reverse Banded Deadlift
    Min 2 - 50 Jump Rope Singles

    50 Burpee Hammer Curls
    (every time you stop 1 circle run)

  • 1-17-17 Workout

    WT
    4-3-2-1
    Pull Up
    Reverse Banded Deadlift

    21-18-15-12-9-6-3
    Banded Reverse Fly
    Banded Behind the Back Curls

    CF
    Emom 6 min
    3 Deadlift

    Amrap 12 Min
    5 Power Snatch
    10 Burpees

    BC
    Emom 10
    Min 1 - 5 Reverse Banded Deadlift
    Min 2 - 50 Jump Rope Singles

    50 Burpee Hammer Curls
    (every time you stop 1 circle run)