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

  • Yläkropan voima Workout

    4 Kierrosta:

    5 Leuanveto (3-1-X-1)
    30s Lepo
    5 Landmine press (3-0-X-1)
    30s Lepo

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)

  • 21.4.2023 Big Shoulders Workout

    Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

    Chest Supported Dumbbell Row 4 x 10 Rest 2:00

    Shoulder Press Behind Neck 4 x 8 Rest 2:00

    One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

  • 21.4.2023 Grunt Work Workout

    3 Rounds For Time :

    25 GHDSU
    20 Burpees To Target ( 25 cm )
    10 Strict Ring Dips

    TC 15

  • 22.4.2023 Warmup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch On Post ( each )
    30s Banded Pass Trough

    Row 1000m
    2 rounds :

    10 Wall Ball
    5 Kipping Pull Ups
    20 Double Unders

  • 23.6.2022 Basic Workout

    Back Squat

    5 Sets of 4

    Working time 20 minutes.

    Results is sum of total.

  • 22.4.2023 Back Squat Strength

    6 Sets :

    Set 1 : 8 Back Squats @ 60%
    Set 2 : 6 Back Squats @ 65%
    Set 3 : 4 Back Squats @ 70%
    Set 4 : 8 Back Squats @ 65%
    Set 5 : 6 Back Squats @ 70%
    Set 6 : 4 Back Squats @ 75%

    Rest 1-2 min

  • “Angry Annie” Workout

    50-40-30-20-10:
    Double Unders
    100-ft. Double Dumbbell Farmers Carry
    AbMat Sit-ups
    100-ft. Double Dumbbell Farmers Carry
    Calorie Row** 
    100-ft. Double Dumbbell Farmers Carry  

    *Dumbbells: 22.5 / 15 kg's
    **Women's Calories: 35-28-21-14-7 

  • Monday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech
    then 2 rounds
    1:30 cardio machine
    7 ohs with barbell
    35 single unders
    15 plate hops
    7 barbell thrusters
    then 2 sets to climb for wod weight
    5 ohs
    15 du
    5 thruster
    second set should be done with wod weights

  • 22.4.2023 Row conditioning Workout

    For time:

    1000m Row, Rest 1 minute
    750m Row, Rest 1 minute
    500m Row, Rest 1 minute
    250m Row, Rest 1 minute
    250m Row, Rest 1 minute
    500m Row, Rest 1 minute
    750m Row, Rest 1 minute
    1000m Row, Rest 1 minute

    TC 35