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

  • 2.4.2020 Home Workout Workout

    Skills

    Handstand walk max. distance unbroken in 10 minutes

    OR

    EMOM 10

    Min 1-5 : HS hold, 0:30

    Min 6-10 : shoulder tap 0:30

  • 3x EMOM 16 Workout

    EMOM 16
    1) 15-20 Wall Balls
    2) 15-20 KB Swings 24/16kg
    3) 12-18/10-15 Cal. Row
    4) Rest

    1min rest

    EMOM 16
    1) 14-20 Box Jumps
    2) 14-20 DB Snatches 22,5/15kg
    3) 12-18/10-15 Cal. Bike/Assault Bike
    4) Rest

    1min rest

    EMOM 16
    1) 10-15 Burpees
    2) 10-15 Toes-to-bar
    3) Max reps Biceps Curls 2x15/10kg 💪
    4) Rest

  • Blocked from Takomo Day 5 Workout

    warmup 2 rds (10 minutes):
    Towel retraction + extension 10 reps
    wrist extensions 10 reps (sormet eteenpäin)
    wrist extensions 10 reps (sormet sivulle)
    finger extensions 10 reps
    Primal pull through 10 reps
    obstacle cleans 5 reps

    A.) Strength 3-4 rds

    Pike push-up 8 reps
    rest 30 sec
    wall skull crusher 8 reps
    rest 30 sec
    Backback/ DB/ KB row 8 reps / side (fast up, 3 sec pause at top. 3 sec tempo down)
    rest 1 min

    Workout with minimal equipment:
    B.) 3 rds 1 min/ movement:
    Shoulder taps in plank position
    Single arm DB/KB squat cleans (alternating)
    Hollow rocks
    rest 1 min

    Workout with no equipment:
    3 rds 1 min/ movement:
    Shoulder taps in plank position
    obstacle squat cleans
    Hollow rocks
    rest 1 min

    L2: shoulder taps in pike position

  • Pythagoras & Logarithm Partner WOD Workout

    Pythagoras & Logarithm Partner WOD

    For time:
    50 Toes-to-bar
    5000/3500 kg Ground to Overhead
    50 Pullups
    50 Wall Balls
    50 Box Jumps
    10000/7000 kg Deadlifts
    50 Sync. Bar Facing Burpees
    +
    Max Cal. Until the clock hits 35min

  • Sunnuntai 8.3. Strength

    Back squat
    Find days 3RM

  • ”The Undertaker” Workout

    AMRAP 13:
    Buy-in 60/45 Row/ Calorie Assault Bike
    Directly Into...
    5 Deadlifts 100/70kg
    15 AbMat Sit-ups
    25 Double Unders

    Light Option
    EMOM12
    6-10 Cal Row/ Bike
    5-10 Deadlifts
    10-15 Abmat Sit-ups
    10-20 Du/ 30-40 SU

  • 1. Deadlift Strength

    Build to a Heavy Set of 3

  • Deadlift Strength

    Deadlift

    E3mom 4 x 8 Deadlift

    *Pareittain jos paljon porukkaa tunnilla. Nostot kolmen minuutin välein. Nosta painoa sarjoihin, jos olet tehnyt aiemmin.

  • CFPORVOO HS/HSPU week 3 NP Workout

    1) HSPU 5x1
    2) HS 5x12s

  • Bodyweight Training 28-02-2020 Workout

    'Death by Strict Pull-Ups'
    Strict Pull-ups: EMOM as long as possible
    Minute 1: 1 Rep
    Minute 2: 2 Reps
    Minute 3: 3 Reps
    And so on...

    • Scaling option: Partner assist 3-5 reps per minute for 10mins
    • Score is total reps completed.
    • Sets don't need to be unbroken.