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

  • EXTRA-STRENGTH (open gym) Workout

    DELOAD WEEK

    Warm up
    A) 4min erg
    B) Dynamic stretches

    Workout
    A) Every 3min for 4 rounds
    10 steps front rack walking lunge
    10 DB push press

    Moderate weight on both movements

    B) 3 rounds for quality
    10-12 straight arm lat pull-down (banded)
    10-12 banded face pull
    30-40s handstand hold

  • Skill practice Workout

    Practice 30 - 60min skills of your choice.

  • Extra Credit 19-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Walking or easy machine
    10 Arm Haulers
    5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
    5/5 Moose Antlers
    -Rest as Needed b/t Sets-

  • 280822 Sunnuntai Workout

    DELOAD WEEK

    HERO WOD

    "Erin"
    5 rounds for time
    15 DB split cleans 17,5/12,5
    21 pull-ups

    Hero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • WARM UP Workout

    3 Rounds:
    60 sec. Row/Bike/Ski/Run
    5+5 Single arm KBS
    5+5 Single arm KB press
    10m Lizard walk

    3 Sets:
    15-30sec. hold goblet squat
    bottom position

  • 27.12.2022 EMOM12 Workout

    EMOM12, for reps

    1 min: wallball
    2 min: burbee box jumps
    3 min: kettlebell swings

  • 1.1.2023 Row & Burpees Workout

    5 rounds:

    8/6 cals row
    10 burpees to target

    Rest 30s after each round

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 Crunches
    20 Cross crunches
    10 Reverse crunches
    20 Jack knives (single leg)
    10 Hollow rocks
    Rest

  • Keskiviikko 21.12.22. Workout

    Rest Day, active recovery and mobility.

  • Conditioning Workout

    Partner WOD

    A,
    Partner 1 starts with Odd min, partner 2 with even min!

    EMOM 12 ( 45”ON/15” OFF)
    Odd min: 10 Double KB russian swing + AMRAP thruster @20/12kg
    Even min: 10 T2b + AMRAP target burpee
    Score total reps of thruster+burpee/team

    2 mins REST

    EMOM 10 ( 45”ON/15” OFF)
    Odd min : 8 double KB snatch + AMRAP Du
    Even min : 8 box jump + amrap air squat on top
    Score: total reps of squat and Du/team

    2 mins rest

    EMOM 8 mins ( 45”ON/15”OFF)
    Odd : 8 push up + amrap Kb renegade row
    Even : 8 V-up + amrap jumping lunges
    Score: total reps of ren. Row and lunges/team