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

  • Snatch Workout

    EMOM14
    1. 3 Squat snatch @65-70%
    2. 20-30 DU

    Huom!
    Tempaukset drop and go. Paino pitää olla tekninen.
    Skaalaa tuplat->30-40 SU

  • Death by front squats Workout

    "Metcon (reps)

    Death by front squats.

    Choose a challenging weight.

    Keep going until 20:00 minutes is up. If you fall off the pace, then start over from 1. "

    "Harjoitus testaa voimakestävyyttä ja haastaa myös keuhkoja. Tavoitteena on saada mahdollisimman monta toistoa etukyykkyjä death-by systeemillä, jossa toistomäärät kasvavat joka minuutti yhdellä toistolla. Ensimmäisellä minuutilla yksi kyykky, toisella 2, kolmannella 3 jne. Jos putoat vauhdista ennen 20 kierrosta, niin aloita uudelleen yhdestä toistosta ja jatka kunnes 20 minuuttia on täynnä.
    Ohjeellinen paino on noin 30-40% maksimista. "

  • Marco Workout

    3 rounds for time of:

  • 7.12.2023 OpenWorkout 20.4 Workout

    For Time, with a 20:00 Time Cap:

    30 Box Jumps, 15 CJ 43/30kg
    30 Box Jumps, 15 CJ 61/38kg
    30 Box Jumps, 10 CJ 83/52kg
    30 Pistols, 10 CJ 102/65kg
    30 Pistols, 5 CJ 124/79kg
    30 Pistols, 5 CJ 142/93kg

    Box: 24"/20"

  • Easy run Workout

    Run:
    20-30 min @easy pace (väliviikko juoksussa, ensi viikolla testi)
    Huom! Ota kello mukaan.

  • WOD Workout

    RX
    FOR TIME
    20 Sumo Deadlifts @50/35kg
    40 Back Rack Alt. Lunges
    60 Russian KB Swings @32/24kg
    40 Back Rack Alt. Lunges
    20 Sumo Deadlifts

    Timecap: 12 mins

    SCALED
    FOR TIME
    20 Sumo Deadlifts @ light
    40 Back Rack Alt. Lunges
    60 Russian KB Swings @ light
    40 Back Rack Alt. Lunges
    20 Sumo Deadlifts
    RPE 8

    Timecap: 12mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    :30/:30 Half Pigeon or Figure 4 Stretch
    15 Glute Bridge-Ups
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets

  • Birthday Beatdown Workout

    3min to perform
    10 x Heavy Front Squat
    15 x Box Jumps
    Rest remaining time
    4 Rounds

  • Windoubles Workout

    4 Rounds
    3min time windows
    10 x Pull Up
    12 x Push Press
    Remaining time Double Unders
    1min rest between rounds

    Challenging weights.

  • Doublefest Workout

    Unbroken sets
    5 x Double Unders
    10 x Double Unders
    15 x Double Unders
    20 x Double Unders
    25 x Double Unders
    30 x Double Unders
    35 x Double Unders
    40 x Double Unders
    35 x Double Unders
    30 x Double Unders
    25 x Double Unders
    20 x Double Unders
    15 x Double Unders
    10 x Double Unders
    5 x Double Unders
    30min Time Gap

  • WOD Workout

    AMRAP 5:00
    1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

    Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

    Banded Facepull-apart: 100 quality reps.