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

  • MPF mobility WOD Workout

    NILKKA
    30s sitting down on knees (dorsiflex)
    30s sitting down on knees (plantarflex)

    AMRAP RANKA
    10 lower back cat/cow
    10 standing ground to extension
    10+10 lower body rotations supine/prone

    AMRAP LONKKA
    10 step over band
    10+10 hip extension with WB
    45/45s airplane

    AMRAP OLKA
    5+5 supine shoulder rotations
    5 prone stick pass through
    10 pike shoulder shrugs
    10 BB wrist curls

    EXTRA
    2x 10 neck curls + 20s hold

  • WOD Workout

    15-12-9
    Hang Power Cleans @60/43kg
    Front Squats

    *Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed

    RX+ 70/47kg
    Timecap 6:00

    Extra:
    Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

  • Snatch Workout

    Warm up with empty barbell:

    1-2 x 4 snatch deadlift + hang snatch high pull
    1-2 x 4 hang muscle snatch + 4 ohs
    1-2 x 4 hang power snatch + 4 snatch grip push press behind the neck
    1-2 x 4 hang squat snatch

    E1.30M x 8
    2 hang squat snatch

    Up to heavy but technical!

    Huom! Sarjat nousevilla painoilla.

  • 070824 Keskiviikko B Workout

    On the minute for 9min
    1. Pause ring row (2s pause)
    2. Barbell upright row
    3. Dead bug

    40s work / 20s rest on the minutes

  • Overhead squat Strength

    OHS: 3x3

  • WOD Workout

    For time;
    20/16 Cal Row/Bike/ski
    30 Front Squats @70/50kg
    40 Box Jump Step-downs @60/50cm

    Rx+: 85/60kg
    Front Squats taken from floor.
    TIME CAP = 8:00

    Extra:
    Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

  • 18.7.2024 "Helton" Workout

    3 Rounds For Time :

    800m Run
    30 Dumbbell Squat Cleans
    30 Burpees

    DB`S 22,5/15kg

    TimeCap 36

    U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

  • WOD Workout

    4 sets: go every 3:00

    15/12 Cal Row
    10 Deadlifts @100/70kg
    - Goal: Push hard today. Scale for 1:45+ of rest each interval.
    - Rx+: 125/85kg

    Extra:
    Banded hip trust 3x20
    Rest 60s

  • Open 21.3 Scaled Workout

    For total time:

    15 front squats
    30 hanging knee-raises
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chin-over-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    65 lb. / 45 lb. for the front squats and thrusters

    Time cap: 15 min.

    Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

  • Oheiset Workout

    3x 8-10

    Rengassoutu
    KP/KK Pystypunnerrus