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

  • 210622 Tiistai Strength

    A) Back squat
    4-3-2-1-1
    Start with 80% and build up in weight

    B) Weighted pull-up
    4-3-2-1-1

    C) 3 rounds for quality
    10-12 lu raises
    10-12 DB biceps curl

  • Conditioning Workout

    RX:
    EMOM30
    1. 45s ergo @75-80% effort
    2. 1 set of bar mu (target 3-5) or 1 set of rope climb
    3. 8-12 alt. DDB box step up
    4. 10-12 plate turkish sit up
    5. rest

    Scaled:
    EMOM30
    1. 45s ergo @75-80% effort
    2. 1-2 set of pull up (target 6-10)
    3. 8-12 alt. DDB box step up
    4. 10-12 plate turkish sit up
    5. rest

    RPE 4

    Skaalaukset: pull up->6-8 strict banded pull up Huom! Valitse painot ja liikkeet oman tason mukaan sekä huomioiden RPE.

  • Squat clean & Split jerk waves Strength

    Squat clean & Split jerk waves (1/3)

    E2MOM x6:
    - Reps: 3-2-1-3-2-1
    - RIR 2-3 viimeisellä aallolla (~75-90% of 1RM)
    - nosta rautoja niin sarjojen kuin aaltojen välillä
    - Skaalaus: Jos kyykyssä rajoitteita -> power clean ja tarvittaessa myös push jerk / press.

  • WARM-UP Workout

    2 rounds:
    10 Double KB Deadlift
    10 Double KBS (eye level)
    10 Double KB STOH
    10 Double KB Front Squat
    3 Burpees after each set

    Frog Flow video and/or Squat Flow video

  • Muscle Snatch 5x1 Strength

    Muscle Snatch 5x1

  • 18.5 Workout

    WORKOUT 18.5
    Complete as many reps as possible in 7 minutes of:
    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups
    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.
    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 100 lb.
    Women use 65 lb.
    Scaled: (Ages 16-54)
    Men use 65 lb., perform jumping chin-over-bar pull-ups
    Women use 45 lb., perform jumping chin-over-bar pull-ups

  • 20.7.2018 Workout

    EMOM 10

    2 x Speed bench press @ light weight

  • 9.11.2018 Workout

    Skills EMOM 15

    1 min : 1 rope climb

    2 min : 0:30 hs walk/ hs 0:30 step to plate/0:30 Hs/ 0:30 bar hold over head@50-70% BW

    3 min : 16 pistols alt.

    How did it go?

  • Sumo deadlift 5x3 Strength

    Sumo deadlift 5x3

  • 28.9.2024 Active Recovery Workout

    EMOM 49

    1 Minute : 10/7 Cal Row
    2 Minute : 6 Plyo Push-Ups + 10 Air Squat
    3 Minute : 0:30 Handstand ( Free / Wall )
    4 Minute : 15 Strict Knees To Chest
    5 Minute : 10/7 Cal Bike
    6 Minute : 4 Box Jumps 30"/24"
    7 Minute : 30 Double Unders