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

  • Ylöstyöntö 3 Strength

    5x3
    Nousu v2

  • Supersets Workout

    3 superset of
    8-12 Lu raises
    6-8 + 6-8 skaters squat

    • rest 2min between sets

  • WOD Workout

    "Isabel"
    30 Snatch for time @60/40kg
    scaled1 : 50/35kg
    scaled2 : 40/25kg

    Timecap: 10 mins

  • Strength Strength

    2 x Front Squat
    Every 1 min for 10 mins.
    - heavy double each min
    - not max !
    - use around 80-85% of 1RM each min

  • WOD Workout

    3 rounds for time of:
    20 Wall Balls 9/6kg
    10 alt. DB Snatches @25/20kg (make it heavy)
    Timecap : 10 mins

  • WOD Workout

    In 12:00
    50 Wallballs
    40 Burpees over the Bar
    30 Deadlifts @100/70kg
    Remaining time AMRAP: Wallballs

    Rx+: @120/80kg

  • Core work Workout

    EMOM10:
    10-9...2-1 leg lift
    1-2...9-10 russian twist (1 rep = both sides)
    Optional: 5 tuck up

    Treenin flow: 1. kierros: 10 leg lift + 1 russian twist + halutessaan 5 tuck up
    2. kierros: leg lift + 2 russian twist + halutessaan 5 tuck up jne.

  • OHS 4x3 Strength

    OHS 4x3

  • 020925 Tiistai Workout

    Partner workout

    4 rounds
    2min: KB farmer's walk 2x32/24 (1=10+10m)
    2min: shuttle run (1=10+10m)
    2min: toes to bar
    2min: line-over burpee

    Accumulate reps with partner. One is working at the time.

  • Behind the Neck Split Jerk Strength

    Split Jerk from Behind the Neck

    Build up to a heavy single (1 rep max).

    Post three heaviest successful attempts, the rest into comments.