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

  • Intervals Workout

    8 x 2 min/ 2min off. (alt times intervals, A+B+A+B+A+B+A+B)
    A. Calories rowing and front squat @50/35kg (rx+ 60/40)
    Rep scheme : 3-6-9-12-15-18-21-18-15-12-9-6-3
    B. Burpee box step overs + 1 arm DB hang clean&jerk @20-22,5kg / 25-35lbs db.
    Reps scheme : 4-6-8-10-12-14-16-14-12-10-8-6-4 (so start come down from 16rep round (split db movement reps 50/50 so 16reps= 8+8 reps/side)
    You continue from there where you finished last round so mark it! Fox example if you did 3-6-9 reps of cal row and thrusters on first interval, on second time when you start doing it 12 reps is the first to complete.
    Keep your own good working speed and find balance to be able to go on true that 2 min working time. IF you start 100% speed its dead end probably. Unless you are superhero.
    Again take a good warm up for this and cool down after workout.

  • Tempaus tekniikka Workout

    Tempaus tekniikka

    Kepillä/kevyellä tangolla

    3 kierrosta

    3 pystypunnerrus tempausotteelle niskan takaa
    3 tempo valakyykky (3320)
    3 allemeno
    3 zott pystypunnerrus

    sarjojen välissä I,T,Y vipunostot x10 kevyellä painolla

    3 kierrosta

    1 tempausveto korkeaveto
    1 raaka tempaus
    1 tempaus

  • Strength 04-02-2019 Workout

    Sumo Deadlift against a band: 1RM. Rest 2:00

  • "Down to Earth" Workout

    4 Rounds For Time:
    200 Meter Run
    7 Thrusters 40/30kg
    7 Burpees

  • 100 Wallball shots (+Accessories) Workout

    Metcon (time)

    100 Wallball shots for time

    M: 20lb. W: 14lb.

    Timecap: 6 minutes

    Accessory:

    5 Rounds for quality:
    10 Goblet squats
    15 KBS
    20m Walking lunge with KB in front rack

    Rest as needed.

  • Strength 21-01-2019 Strength

    Touch n Go Conventional Deadlift: 5RM.

    • Rest 2:00-3:00.
    • Rx+: Use a heavy band over the bar
    • Option: 5 x 5, adding if form permits.

  • Pari PK Workout

    45-50 min basic conditioning, with a partner

    Complete the work with a partner in turns (other one is working while other rests). You can divide the work as you like. This is NOT an all out work out. Keep the heart rates low(ish).

    1 k Row
    4 ropeclimbs
    1 k Ski
    10-20 strict pull ups /chest to bars
    1 k run
    15-30 ring push ups
    20 cal on assaultbike

  • 21-15-9 Workout

    Pull-Up,
    STOH (50/35kg).
    Target <5min

  • Power snatch + snatch EMOM 10 Strength

    EMOM 10
    Power snatch + Squat snatch TNG
    70-80% of 1 RM full snatch
    -you can climb up or use the same weight
    -no fails

  • 3 rounds: Workout

    Lunge Press 8+8,
    DB/KB Row 8+8