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

  • 25.2.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)

  • Light shoulders Workout

    For time:
    Shoulder to overhead x 40 reps.

    *If you drop the bar, penalty 8 x bar over burpee

    Rx 42,5 kg/ 30 kg

  • Mobility & CORE Workout

    hip & spine mobility

    3 rnds
    5/5 windshield vipers
    8 bilateral dead bug w. WB on shin
    20/20" side plank (Rx: side plank hip abduction hold)

    superset, 6x
    6 reverse hypers on bench
    1/1 dynamic hip flexor stretch w. KB hold (5 diff. directions)

  • FUNCTIONAL 10.8.2022 Workout

    Core:
    3-4 rounds
    10 x plank reach
    10 x tuck crunch
    30+30s. side plank

  • Conditioning Workout

    For time:
    100 DU
    40 Wall Ball
    10 Box over burpee (60/50cm)

    TC 5min

  • Triple 3 Workout

    ”Triple 3”
    row 3km
    300 du
    run 3km /*3 miles for advanced

    time cap 50min

  • WOD Workout

    "Do it Again" 05/09/19
    For Time
    3-9-15-21-15-9-3
    P.Snatch @45/30kg
    Burpee Box Jumps @60/50cm

    TC: 19'

  • 2 min x5 nopeet Workout

    Every 2 min x5 (total 10min)

    3 hspu/3 wall climb/15s hs hold
    6 box jump over
    12 kb swing 32/24kg

  • FUNCTIONAL 10.8.2022 Workout

    EMOM 30
    1. One arm Devil´s press
    2.DB squat
    3. One arm DB push press
    4. DB OH walking lunge
    5. Rest
    → Choose reps you can hold for 6 rounds