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

  • Strength 29-07-2019 Workout

    Wide Stance Box Squat: 3RM. Rest 2:00

    • Use a box at parallel
    • Build up over 6-7 sets

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10 Plate Sit-Up (feet anchored)
    2) 3-10 Russian Dip or Russian Push-Up
    3) 6-12 Kipping Swings (rings or bar)
    4) 10m Dragon Walk
    5) 5-10 Toes to Rope
    6) 3+3 Side Lying Shoulder Circles (both ways)

    RPE 2-3

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • Biggg Saturday Workout

    8 Rounds for time;
    12 Deadlifts
    9 HPC
    6 STOH
    20/15 Cal Row

    Barbell 60/40kg

    Time Cap 28 Mins

  • Oh my days Workout

    For time;
    Part A:
    30m walking lunges (10m segments) 2x22.5/15kg on the shoulders dB
    30 Clean and jerks or goth 2x22.5/15kg
    30m lunges

    Rest 4 Mins

    Part B:
    50 OHS 40/30kg
    40 Bar over burpees

    Rest 4 Mins

    Part C:
    21-15-9
    Kb swing American 24/16
    Pull up

    Record time including rest. Time Cap 35 Mins

  • EMOM 8 Workout

    EMOM 8
    8-10 DB Snatches 22,5/15kg + 20-30 Double Unders

  • WOD 15.7 Workout

    Metcon:
    EMOM 10
    1 heavy power clean
    3 wall ball
    5 burpee

  • Torstai 11.7. Strength

    Bs 6x1 90-95%

  • Strength 08-07-2019 Strength

    Back Squat: 5RM. Rest 2:00
    – Option: Moderate set of 5

  • ”Juhannushumpat tiimeittäin” Workout

    "Juhannushumpat tiimeittäin"

    Amrap 40

    800m run with WB (kantajaa saa vaihtaa miten haluaa)

    40 Cal ski erg (yksi tekee ja muut lepää)

    30 Wall ball shots (yksi tekee ja muut lepää ja tehdään ns jonossa)

    20 burpees (yksi tekee ja muut lepää)

    10m kottikärrykävely / pää

  • Single leg DL with barbell Strength

    Single leg DL with barbell

    3 x 8/side

    -kun molemmat puolet tehty niin 90 sec lepo välissä