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

  • TEST: AMRAP 12 Workout

    AMRAP 12

    cash in 1000/850m row
    3 bmu
    6 thruster@40/30kg
    9 box jump over
    .
    .
    SCALED

    AMRAP 12
    cash in 1000/850m row
    3 c2b / pull up
    6 thruster@40/30kg
    9 box jump over

  • 180425 Perjantai Strength

    A) Power snatch + hang squat snatch
    3x 3+1 @60-65% 1RM
    3x 2+1 @67-72% 1RM
    3x 1+1 @75-85% 1RM

    B) 3 rounds for quality
    10-12/side staggered stance DB deadlift
    20-30s/side copenhagen plank

  • Day 52 Workout

    Rest & Recover

  • Basic engine Workout

    9 x 3min on / 1min off:
    A) 400m run
    AMRAP of burpee

    B) 28/24cal bike
    AMRAP of farmers carry @ 2x32/24kg

    C) 500/450m row
    AMRAP of wall ball @ 9/6kg

    @ RPE 3,5-4

    -> kolmen hengen porukat, joista kaikki aloittaa eri pisteeltä
    -> soutulaitteet sijoitellaan järkevästi ettei ole tiellä

  • Partner WOD Workout

    In Pair
    6x 6min ON/2min OFF

    A) ”I Go-You Go”
    3 Pushups
    6 Sit-ups
    9 Squats

    B) Row for Cal
    🔽⬆️
    3x Shuttle Runs
    12Wall Balls
    3x Shuttle Runs

    C) ”I Go-You Go”
    2 Devils Presses
    10m Double DB Lunges
    4 Shoulder to Overhead

    D) Ski for Cal
    🔽🔼
    3x Shuttle Runs
    12 DB Snatches
    3x Shuttle Runs

    E) AMRAP of
    30 Toes-to-rings
    20 Burpee-Pullups
    10 Wall Walks

    F) Bike for Cal
    🔽🔼
    3x Shuttle Runs
    12 Box Jump Overs
    3x Shuttle Runs

  • 100420 TORSTAI Strength

    Snatch
    3 x 3 @70-75%
    3 x 2 @80-85%

  • Bring Sally Up Workout

    WOD: to the song "Flower" by Moby:(3 1/2 Minutes):

    -Paused Squats (#135, 95)
    (Squat on "Bring Sally Up", Stand on" Bring Sally Down")

    then

    -Paused Push Ups
    (Down position on "Bring Sally Up", Plank position on "Bring Sally Down")

    Post: For Time
    "Annie"
    50-40-30-20-10
    -Double Unders
    -Sit Ups

  • Barbell cycling and machines Strength

    E75s x15:
    a) 9-6-3-6-9 Power clean (tng)
    b) 14-20 / 9-15 cal machine
    c) rest

    TC: 60s / intervalli.

    Treenin flow:
    1. kierroksella 9 tng riveä, 2. kierroksella 6 tng riveä vähän isommalla painolla jne. Viimeisillä kierroksilla laske painoja kolmosista, mutta koita tehdä vähän raskaammilla raudoilla kuin ensimmäiset 2 kierrosta.
    Merkkaa tulokseksi rivepainot.

    RPE 8

  • Bench Press Strength

    5 sets of 3 Bench Presses @80-85%
    - Rest 2min btw sets.

  • Day 54.4 Workout

    3x10 Weighted Sit Ups (heavy)