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

  • Rinnalleveto Workout

    Tekniikkaa + työsarjat.

  • 21.3 + 21.4 Workout

    Workout 21.3

    For total time:
    15 front squats 95/65
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

    Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

    95 lbs./65 lbs. for the front squats and thrusters

    Time cap: 15 min.

    Workout 21.4

    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    Time begins immediately following the completion of 21.3.

    Time cap: 7 min.

  • 18.4.2023 E3MOM Workout

    Easy pace :)

    E3MOM for 4 rounds
    1: Ergo
    2: 15 KB swing, 5+5 One leg deadlift with KB
    3: 90s Burpees to target, 90s Straight leg sit ups
    4: 90s Double DB hang snatch, 90s Box step ups with DB's

  • 11.4.2023 AMRAP's Workout

    4 sets:

    AMRAP2:
    10 burpees
    max reps WB's
    - rest 60s btw sets

  • EMOM35 Workout

    1. 45s Soutu
    2. 50 Hyppynaru
    3. 5/5m Askelkyykkykävely
    4. 30m Farmari kävely
    5. 30m Kelkka
    6. 5/5 Sivulankku kierrolla
    7. Lepo

  • 231210 Bootcamp (LP) Workout

    A) Strength
    Pull ups (strict)
    3-5-3-5-3
    Between pull ups
    3+3 Heavy DB box step up
    3+3 1-leg squat off box
    3+3 ice skater jumps

    B) Cardio
    EMOM
    1. 10 wall ball + 10 wb windshield wiper
    2. 10 KB swing, OH + 5-10 push up
    3. 10 plate OH lunge + 10-20 plate twist
    4. 10 Goblet squat + 5-10 side plank dips
    5. 8/10 cal row + 10 shoulder taps in plank
    6. REST

  • PT Group TI 23.1. klo 11 Workout

    TEEMA: LANTIO
    Aktivointi ja liikkuvuus
    • Lähentäjä seisten kuminauhalla
    • Lonkan ojennus
    • Lonkan loitonnus
    • Vaaka kumppari polven ympäri
    • Lonkan koukistus selinmakuulla
    • Pakaran venytys jalka tolpalla/seinällä
    • Lonkankoukistaja seinällä
    • Lähentäjien dynaamiset venytykset

    Levypainon kanssa - tasapaino ja hallinta
    • Vaaka + polven nosto
    • Sivuaskellus + polven nosto
    • Levypainon kierto

    KIERTOHARJOITUS
    2-3 x 40s.
    1. Dead bug painojen kanssa
    2. Viparit sivulle selinmakuulla
    3. Lankussa olkapääkosketukset/painon siirto

  • Day 2 Gymnastics Workout

    Tabata alternating between hollow rocks and arch rocks - 20sec/10off for 4 minutes

    EMOM/6
    Add 1 rep from last weeks 50% TTB/K2E/knee raises

    For quality
    3 rounds
    10 press ups
    10 z-press with barbell
    10 ring rows

    WOD to finish
    AMRAP/10
    12 cal row
    10 burpees over the rower
    8 HSPU or pike press up off a box

  • Extra Credit 11-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Wrist Rocks
    1:00 Foam Roll T Spine
    1:00 EZ Jog (Nasal Breathing Only)
    -Rest as Needed b/t Sets-

  • WOD, metcon Workout

    8 alternating rounds (4 each):
    1:30 on / 45 s off

    round 1
    60 double unders
    Max hang power snatches in remaining time

    round 2
    60 double unders
    Max bar facing burpees in remaining time