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

  • Tiistai 9.4. Strength

    Every beginning 30s x 16
    1 Snatch 80-85%

  • 281221 Tiistai A Strength

    Front squat
    3-2-1-1-1

    Start around 85% 1RM and work up to a heavy single

  • Tempo ohs Strength

    4 x 3 (3-2-X-1)

    90-120s rest between sets. Huomio tempo. Pidä painot kevyenä ja teknisenä.

  • 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