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

  • Rinnalleveto työntö tikkaat Workout

    Rinnalleveto työntö tikkaat
    1 toisto 1 minuutin välein

    Naiset Miehet
    30 kg. 50 kg
    35 kg. 60 kg
    40 kg. 70 kg
    45 kg. 80 kg
    50 kg. 85 kg
    55 kg. 90 kg
    60 kg. 95 kg

    65 kg. 100 kg

  • Deadlift X x 8 Strength

    Deadlift X x 8
    As heavy as form allows!

    Post 4 heaviest successful sets

  • Front squat Strength

    FS:10+8+6+4+2

  • 6min Amrap x 2 Workout

    2x 6min amrap

    Cindy
    - 5 pull up
    - 10 push up
    - 15 air squat

    3min rest

  • 20 Min EMOM Workout

    1. 3-5 Ring MU
    2. 10 power snatch 40/30kg

    Scaled option
    5-8 strict pull ups.

  • Warm up Workout

    Warm Up
    3 min cardio machine (increase pace each min a bit)
    then
    With red or blue band
    30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
    with miniband :
    15+15 banded side steps
    10+10 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    10 box step ups (bodyweight)
    15+15m single arm farmers carry @15/22,5kg
    20 shoulder taps on wall climb or push up hold
    then 1 set

    6 weighted box step ups @15/22,5kg's
    3-5m hs walk or 1 wall climb

  • Warm up Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    5 push up to downdog
    5 dynamic squat strech
    10 pass through
    5 ohs with stick
    5 sots press with stick
    then 2 rounds
    10 barbell ohs
    2 burpee pull ups /Burpee touch the pull up bar above
    then 1 round
    7 ohs @20/30kg
    2 burpee pull ups /Burpee touch the pull up bar above
    5 ohs @27,5/40kg
    2 burpee pull ups /Burpee touch the pull up bar above
    3 ohs @35/50kg

  • Strength 15-12-2020 Workout

    A)
    Glute Bridge Floor Press
    5 x 5 @50-65%, every 60s.
    - These are SPEED reps. Move fast!

    B)
    Elevated Ring Row
    4 x 15-20. Rest 60s
    - Option: Ring Rows

  • AMRAP 8 Workout

    AMRAP 8
    4 Bar Muscle-Ups
    8 DB/KB Snatches 20-25/12-16kg
    16 Wall Balls

  • FOR TIME Workout

    3 rounds:

    15 Box over Burbee 50/60cm

    10 Push up

    5 Pull up

    TC 10min