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

  • 22.6.2023 BasicWod Strength

    Deadlift

    Build in 17 minutes Heavy Single

  • Conditioning Workout

    For time
    10-20-30-40-50 Cal row
    After each set for both person :
    15 m Goblet lunge + squat @24/16kg

    2 Mins REST

    50-40-30-20-10 USA KB swing @24/16kg
    After each set for both person :
    15 m wheelbarrow

    2 Mins REST

    50 syncro clapping push up

    Total timecap : 35 mins

  • Friday 23rd November Workout

    Strength :
    1A-5 mins to build upto 70% of your 1rm C&J
    1B- 8 min Emom performing 1 rep and building weight each round.

    Wod: “Bradshaw” 10RFT
    3 HSPU
    6 DL@100/70
    12 pull ups
    24 DUs

    Wod: a chance for you to flow through a hero Wod at a fast pace, aim to be completing rounds in around 90 secs

  • 200523 Lauantai Workout

    WOD-liiga laji

    0:00–15:00 “Legs Miserables”
    3 min työtä ja 1 min lepoa -kierroksia, kunnes pari on saavuttanut 60 valakyykkyä (OHS), tai kunnes aikaraja täyttyy (= 4 kierrosta).

    3 min työtä:
    30 front rack lunges (yhteensä)
    30 bar hop overs (sync)
    Max OHS (sync)

    1min lepoa, sitten uusi kierros

    RX: 25/35 kg
    Scaled: 15/20 kg, tanko maassa tangon yli -hypyiss
    Time cap: 15 min (= 4 kierrosta)

    Lajissa käytetään kahta tankoa. Askelkyykyt saa jakaa vapaasti. Tangon yli hypyt ja OHS tehdään synkronoidusti. Tangon yli -hypyissä syncro on jalat maassa ja OHS yläasennossa.

    Tulos on 60 OHS:ään kulunut aika tai yhteenlasketut OHS-toistot.

  • Extra Credit 14-06-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Foam Roller T-Spine
    :30 Box Prayer Stretch
    10/10 Supported Lateral Raises*
    *Retract the shoulder blade first, then raise laterally, holding for :05 before
    lowering.
    -Rest as Needed b/t Sets-

  • FUNCTIONAL 11.7.2022 Workout

    AMRAP 20
    Teams of two:

    30 one arm devil´s press (split reps anyhow)
    40 partner abmat sit up (with medball)
    50 one arm DB hang C&J (split reps anyhow)
    60 jumping squat (with medball, split reps anyhow)
    300m run with medball (both)

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets) for consistency:
    20/15 cal row or ski
    15 med ball cleans 9/6 kg
    30 double unders
    15 v-ups
    20/15 cal row or ski

  • Wednesday 5th December Workout

    Accessory work- 10 min T.C
    In partners
    Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

    Wod “partner macho man”
    20 mins eve and odd Emom
    Partner 1: 3 power clean/3 front squat/3 STOH@70/50
    Partner 2: 10 Burpees

    Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

  • Basic wod Workout

    3x 12 Ring row (voima)

    ”2min

  • 17.10.2023 BasicWod Workout

    For time :

    10-20-30

    Squat w/ KB 24/16kg
    Kettlebell Swing
    WallSit ( seconds )