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

  • Warm up Workout

    2 rounds
    2:00 cardio
    10 inch worm
    5 strict pull ups / jumping pull ups
    10 kip to swings
    5 burpee broad jumps
    5-10 jumping air squats

  • Olympic Lifting 07-10-2022 Strength

    Build to a heavy 2 over 6 sets.
    - Sets of 4,3,2,2,2,2
    - Improve from last week if possible

  • WOD Workout

    21-15-9
    Sumo Deadlifts @100/70kg
    DB Box Step-ups total @2x22,5/15kg at 50cm

    Rx+: @125/85

    Timecap: 7 mins

    Extra:
    Banded pull through 3x30 rest 60sec

  • WOD Workout

    YGIG

    17min AMRAP

    5 Raakariveä
    5 Työntöä (paino: n. 40-45%)
    5 Burpeeta

    *yksi tekee koko setin ennen vaihtoa, kierrosmerkinnän saa, kun molemmat ovat tehneet.

  • 8 sets for load Strength

    2 shoulder presses

    Scaled WOD
    5 sets for load:
    2 shoulder presses

  • Strength 21-09-2022 Strength

    Floor Press
    10-8-6-6-6 building in weight. Rest 2:00

    • Use your strongest grip position today.
    • Hip lift? No rep!

  • 190922 Maanantai A Strength

    DELOAD WEEK

    Back squat progression VK3/3
    5 rounds
    1. Back squat 6-4-2-4-6 @80-85-90-85-80% 1RM
    2. Bent over row 6-8

    One movement every 2min

    3VK progressio, jossa joka viikko takakyykky ja liikeparina kulmasoutu. Kyykyssä toistuu viikoittain samat sarjat, mutta paino kasvaa viikoittain (aloita siis maltillisesta painosta). Kulmasoudussa pyrkimyksenä kasvattaa kuormaa viikoittain.

  • For time Workout

    For time:

    60 wallball
    60/50cal machine
    40 kbs@32/24kg
    30 up&down

  • Tempaus-proge 6 Strength

    5x1
    73-76%

  • WOD Workout

    AMRAP 10 min ascending reps:
    1 DB Man Makers @22,5/15kg
    60m Shuttle Run
    2 DB Man Makers
    60m Shuttle Run
    3 DB Man Makers
    60m Shuttle Run
    And so on continuing in this fashion..

    *Score = total manmakers completed
    Goal: 15+ reps

    Extra:
    20 Dead bug + reverse crunch x 3 sets Rest 60s