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

  • Intervals Workout

    5 sets,
    Start new set every 5th minute

    20/15 Cal. Bike/Assault Bike
    12 Thrusters 42,5/30kg
    9 Bar Facing Burpees

  • "Snake Bite" Workout

    21-15-9:
    Squat Snatch 40/30kg
    Chest to Bar Pull-Ups

  • 30.3.2020 Home Workout Workout

    Warm Up 4 minutes:

    20 Jumping Jacks
    10 Sit ups
    5 push ups

  • Bulgarian Split squats week 3 Strength

    Bulgarian Split squats ( vika viikko)
    4 x 8 reps/ side

    rest 90 seconds

  • 10000 kb swings challenge Workout

    10 swings
    strength movement 1 rep
    rest 30-60 seconds
    15 swings
    strength movement 2 reps
    rest 30-60 seconds
    25 swings
    strength movement 3 reps
    rest 30-60 seconds
    50 swings
    rest 3 minutes

    -Repeat the cluster 4 more times.

    -Do every kb reps unbroken!

    -For the 1-2-3 lifts, use your five rep max weight.

    -Each week you should be getting faster!

  • 5 rounds Workout

    CONDITIONING
    5 rounds:

    15/12cal Airbike
    12 Pull-Up (or C2B)
    9 STOH 
    2min rest

    Overall RPE 4

    Target: All rounds within 5-10sec. Unbroken sets with Pull-Ups and STOH.

    Loadings:

    Rxd: 60/40kg
    Masters: 50/35kg
    Tailored version: 8 Pull-Up and 40/30kg

  • "FaceTime" Workout

    AMRAP 10:
    15 Overhead Squats 40/30kg
    12 Sumo Deadlift High Pulls 40/30kg
    9 Chest to Bar Pull-ups

    Light Option
    EMOM 9 (30-40sec work)
    1. 8-12 OHS
    2. 8-12 Sumo DL High Pull
    3. 5-8 C2b / Pull-up

  • Lauantai 29.2. Workout

    Accessory
    3-4 Rounds
    50s Wall sit
    10 Death march
    8 Cuban press

  • Deadlift Strength

    Deadlift 3 x 5

    Jätä toistoissa 9.2. varaa 2 ja 16.2. varaa 1 sekä 1.3. varaa 1/2 - 1.

  • WOD Workout

    For time:
    30 Front Squats @70/47.5kg
    45 Bar Facing Burpees

    Timecap: 8 mins
    Bar from floor

    Extra credit:
    Banded Goodmornings: 4 x 15. Rest 60s.
    *Between sets complete 10 Hollow Rocks