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

  • Shoulder press Strength

    E2.30M x 5

    3-3-3-3-3 Up to heavy.

    Huom! Nouse raskaaseen, mutta tekniseen painoon.

  • Torstai 20.2. Strength

    Squat snatch
    6x2 70-80%

  • Conditioning Workout

    RX:
    5 rounds for time:
    5 thruster @60/40kg
    10 pull up
    150m sprint

    1min rest

    Scaled:
    5 rounds for time:
    5 thruster @50/35kg
    6-8 pull up
    100m sprint

    1min rest

    RPE 4-4.5

    TC 12min

    Skaalukset: thruster->paino pull up->jumping c2b/pull up

    Huom! Ideana puskea kovaa, mutta tavoitteena säilyttää vauhti alusta loppuun asti. Thruster paino pitää olla keskiraskas ja leuat pitää mennä UB.

  • 12.8.2024 Active Recovery "What's Risto Doing" Workout

    50 minutes Of :

    5 Min Cardio ( HR Zone 1-2 )
    20 Handstand Fluters
    10 HS Plate Step-Ups
    5-10m Handstand Walk
    5 Min Cardio ( HR Zone 1-2 )
    2-4 RMU / BMU
    5 Sandbag Clean

  • Mave 7 Strength

    4x2
    -nousu, V1

  • "Three Wise Men" Workout

    Jeremy

    4min amrap:

    • 5 tempaus riipusta kyykkyyn (N 42,5kg / M 60kg)
    • 10 bar-over-burpee

    2min tauko, jonka jälkeen

    Ben

    4min amrap:

    • 10 raaka rinnalleveto (N 42,5kg / M 60kg)
    • 20 leuanveto

    2min tauko, jonka jälkeen

    Beau

    4min amrap:

    • 15 box jump-over (N 50cm / M 60cm)
    • 30 wall-ball 3m (N 6kg / M 9kg)

    Tulokseen kaikki toistot yhteensä. Kommenttiin jokaisen osion toistot erikseen.

  • 8.8.2024 Bike & Hanging Workout

    AMRAP 7, with partner.

    Athlete A, bike calories
    Athlete B, hanging on pull-up bar.

    Change as you like.

    • score total calories

  • 041223 Maanantai B & C Strength

    DELOAD WEEK

    B) Wendler bench press progression VK4/4
    3x5 @40-50%
    3x3 @60%

    C) Core
    On the minute for 6min
    1. 8-10/side russian twist (weighted)
    2. 30-50s plank hold

  • 3x 3min ON/2min OFF Workout

    3x
    3min ON/2min OFF
    alt. A and B

    A) AMRAP of:
    9 Double DB Snatches 2x22,5/15kg
    6 Pullups
    3 Burpee Box Jump Overs

    B) 20/15 Calories
    20 Heavy KB Swings
    + Max Calories in the remaining time

    C) AMRAP of:
    3 Handstand Pushups
    6 Pistols
    9 Wall Balls

  • Going every 5 Mins for 30 mins Workout

    400m Run
    3 squat cleans 100/70kg
    15 t2b

    6 sets going every 5 mins

    The weight shoulder be 70-80% of max
    Scale 15 t2b to 10 or two challenging sets

    Goal is sub three minutes.
    Move a heavy barbell, get straight to the t2b. Run fast 💨