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

  • EMOM 20 Workout

    EMOM 20 (40sec ON/20sec OFF)

    A) Max reps Wall Walks or Handstand Walk for distance
    B) Max reps Toes-to-bar
    C) Max reps Double KB/DB Squat Cleans 2x20-25/12-16kg
    D) Rest

  • Rowing intevals Workout

    Rowing intevals
    4x350m row
    - työ:lepo noin 1:1,5 (esim. jos työosuus 80s eli 1min 20s --> lepo: 1,5x80s = 120s eli 2min)
    - 500m tahti 2-5s nopeampi kuin 1k testissä / tavoite RPE 8,5-9,5

  • WOD Workout

    8x 90s ON 2min OFF

    1) 6-10 Bar facing burpeeta AMRAP: Raakatempaus 35/25kg
    2) 10-20 Seinäpalloa AMRAP: T2B

    *Valitse ensimmäisen liikkeen toistomäärät niin, että saat ne sujuvasti putkeen joka kierroksella.

  • WOD Workout

    Aikaa vastaan 2 kierrosta

    20 Raakariveä 60/40kg
    20 Istumaannousua
    20 Ilmakyykkyä

    TC: 10min

  • WOD Workout

    Emom 9
    1) 30s Tuplat tai Sinkut
    2) 6-10 STOH 45-50%
    3) 30s Bar over burpee

    3min lepo

    Emom 9
    1) 30s Cal
    2) 6-10 Leukaa/C2B
    3) 1-5 Seinäkävelyä

  • Strength Strength

    Floor Press in Bridge
    3x8
    Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
    RPE 7-8
    Week 2 of 6

  • WOD Workout

    RX
    3 SETS
    400m Run
    15 Deadlifts (85/60kg)
    15 Pull-Ups
    Rest 2:00 b/t Sets

    SCALED
    3 SETS
    300m Run
    15 Deadlifts (lightish, 1-2 sets)
    15 Jumping Pull-Ups
    Rest 2:00 b/t Sets
    RPE 8
    Timecap : 18:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Banded Pull Aparts
    10 Banded Ws
    10 Banded High Pulls
    100m Walk Outside
    -Rest as Needed-

  • 10:00-20:00: Strength

    Build to a 5-rep-max bench press.

    scaled WOD
    Build to a 5-rep-max bench press.

  • Engine Strength Strength

    Back Squat
    Build up to a heavy 2RM

  • Strength 19-04-2023 Workout

    PERFORMANCE
    EVERY 3:00 x 4 SETS
    3-5 Tempo Strict Handstand Push-Ups @ 30X1
    :45 Double KB/DB Overhead Hold @ moderate
    Easy Jog/Walk w/ Time Remaining...

    FITNESS
    EVERY 3:00 x 4 SETS
    3-5 Tempo Pike Push-Ups @ 30X1
    :45 Double KB/DB Overhead Hold @ light-moderate
    Easy Jog/Walk w/ Time Remaining...