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

  • Double 5 Workout

    In a 5min window
    Run 300m
    20 Wall Balls
    20 Toes-to-bar
    +
    Max reps Calories

    Rest 3min

    In a 5min window
    25/20 Calories
    20 DB Snatches 22,5/15kg
    20 Box Jump Overs
    +
    Max reps Handstand Pushups

  • Gymnastic accessory Workout

    RX:
    EMOM9
    1. 20s L-sit hold
    2. 20s wall facing hs hold
    3. 20s pull up hold

    Scaled:
    EMOM9
    1. 20s knee tuck hold
    2. 20s wall facing hs hold
    3. 20s pull up hold - low bar assisted

    Treeni tehdään laatua vastaan. Valitse sellaiset skaalaukset, että ohje toteutuu. L-sit/knee tuck hold boksien/kahvakuulien välissä.

  • Warm up Workout

    AMRAP 10:
    45s erg
    6+6 renegade row
    30s hip thrust march
    8 DB flyes (lattialla)
    5 dive bomber

  • WOD Workout

    Aikaa vastaan:

    10-9-8-7-6-5-4-3-2-1
    Askelkyykky paino (1 kp/kk) eturäkissä (1=molemmat jalat)
    20-18-16-14-12-10-8-6-4-2
    Istumaannousu

  • 221224 Emom Sunday mix Workout

    A. EMOM9
    1. 150 - 300m row
    2. 15 - 20 KB Swing @24/16kg
    3. 30 - 45s weighted forearm plank

    rest 2 min

    B. EMOM9
    1. 6 - 12 Pull ups
    2. 30 - 50 DU / 50s practice
    3. 10 - 16 KB/DB Goblet squat (heavy)

    rest 2 min

    C. EMOM9
    1. 150 - 250m Ski erg
    2. 40s weighted wall sit (heavy)
    3. 3 - 6 wall walks

    rest 2 min

    D. EMOM9
    1. 10 - 14 Box jumps
    2. 10 - 14 alt. DB snatches (heavy)
    3. 10 - 14 Alt V- ups

  • "Zeus" Workout

    3 kierrosta aikaa vastaan:

    • 30 wall-ball 3m (N 6kg / M 9kg)
    • 30 sdhp (N 25kg / M 35kg)
    • 30 boksihyppy (N 40cm / M 50cm)
    • 30 push press (N 25kg / M 35kg)
    • 30cal soutu
    • 30 etunojapunnerrus
    • 10 takakyykky (kehonpaino)

  • 2x 15min amrap Workout

    8-10 Push Up
    8-10 Pull Up
    300m Row, or 150m Run
    rest 10min btw rds
    steady pace, aim same score
    both amraps

  • Strength Strength

    Back squat ( 16 mins)
    5x3 reps
    - find your heaviest triple for the day!
    - good form
    -2-3 mins between sets

  • WOD Workout

    4 Rounds
    15m Double DB ( or KB ) Front Rack Walking Lunge 22,5/15kg
    50 Double Under
    20/17 Cal row, 15/12 bike,ski
    Goal: Sub 3 min/round
    Notes: Rest 2 min between rounds
    Timecap: 20 mins

  • ”Dork” Workout

    6 kierrosta aikaa vastaan:

    • 60 tuplanaruhyppy
    • 30 swingi (amer.)(N 16kg / M 24kg)
    • 15 burpee