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

  • 24 Min EMOM Workout

    Alternate through;
    1. 1-3 rope climbs
    2. 2-4 sandbag or Dball to shoulder
    3. 10-15 c2b or pull ups
    4. Easy 40 secs bike erg

  • 120224 Maanantai A Strength

    Every 4min for 4 rounds
    10-12 alt. back rack reverse lunges (2-3 RIR)
    8-10/side supported DB/KB row

  • 21.5.2023 “Legs Miserables” Workout

    0:00–15:00

    Tehkää 3 min työtä ja 1 min lepoa -kierroksia, kunnes olette saavuttaneet 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)

    1 min lepoa, sitten uusi kierros

    RX: 25/35 kg
    Scaled: 15/20 kg, tanko maassa tangon yli -hypyissä

    Time cap: 15 min (= 4 kierrosta)

  • Chin Up Strength

    Every 2.30min x 4
    3-3-3-3 @AHAFA

  • WOD Workout

    5min AMRAP

    25 Tuplaa tai 50 sinkkua
    8 STOH käsipainoilla tai kuulilla

  • AMRAP 12 Workout

    AMRAP 12
    6 Handstand Pushups
    12 KB Swings 24/16kg
    24 Air Squats
    36 Double Unders

  • 5x3 Box Sots press Strength

    5 sets:
    3 Box Sots Presses
    - Go by feel
    - Use plates to sit down on (bottom of your OHS)
    - 1-2min Rest btw sets

  • Tempausproge 2 Strength

    Emom 10

    1 maasta 1 riipusta

    Nousu v1

  • Weighted dip Strength

    Weighted dip

    Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

    Post:
    - ring dips,
    - parallettes, or
    - dip station

    Option of posting as 3 x 5, 3 x 3, or 3 x 1.
    Post what you did according to the daily WOD, leave others empty.

  • Tempausproge 1 Strength

    1RM

    Päivän paras