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

  • Burpees and kettlebell stuff Workout

    12min AMRAP
    6 Burpees
    
8 Single arm kb-snatch, alternating

    10 Front rack kb-lunges

  • Inverted burpees & DU’s Workout

    WORKOUT OF THE DAY:

    Metcon (time)

    3 rounds for time:
    30-20-10 Inverted burpees
    50 Double unders

    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja taitoa. Harjoituksen tavoite on tehdä kolme kierrosta yllä olevia liikkeitä aikaa vastaan.

    Voit räätälöidä harjoitusta siten, että teet tuplanaruhyppyjä vähemmän tai korvaat ne ykköshypyillä. Käänteisen burpeen toistomäärää voit ottaa alas esim 20-10-5.

    WARM-UP:

  • Back Squat Strength

    Back Squat
    5-3-3-1-1-1 reps

    Work up to heavy sets

  • Engine Strength Strength

    5x3 Snatch Balance tech
    Keep it light and focus on quality.

  • E5MOM x12 (60min) Workout

    CONDITIONING

    E5MOM x12 (60min)

    Row/Airbike/Bike/Ski for 60min (you can choose several machines or go with just one). Every 5th minute alternate between A, B, and C. Workout starts with A.

    A: 30 Wallball
    B: 20 TTB
    C: 5 Devils Press

    Overall RPE 3. Machines with nose breathing only if wanted.

    If you are short on time, you can go 30-60min.

  • Six Flags Workout

    Every 3:00 x 6 Rounds:
    15/12 Calorie Row/ Assault Bike
    30 Double Unders
    3 Power Snatches

    Build in Power Snatch Weight

  • Lauantai 7.3. Workout

    Wod
    3 min amrap
    5 Power snatch 45/30kg
    5 Bar over burpee
    2 min rest
    3 min amrap
    7 Hang power clean 45/30kg
    5 Bar over burpee
    2 min rest
    3 min amrap
    9 Thruster 45/30kg
    5 Bar over burpee

  • Takomotor 4 x 6 min amrap Workout

    Takomotor

    Amrap 6 x 4 (molemmat x2)
    (rest 3 min between)

    Amrap 6 #1
    40 DU
    10 Lateral burpee BJ over
    20 American KB swing 24/16kgs

    Amrap 6 #2
    40 DU
    20 WB shots
    10 DB/KB hang power cleans 2x20-22.5/15kgs

  • "Pinball" Workout

    5 Rounds:
    1 Minute Wallballs 9/6kg
    1 Minute Alternating Dumbbell Power Snatches 22,5/15kg
    1 Minute Row/ Bike Calories
    1 Minute Rest

  • Intervals Workout

    5 Rounds, new every 4th minute

    20/15 Cal.
    5 Hang Power Cleans 60/40kg
    5 Shoulder to Overhead
    5 Burpee over bar