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

  • Gymnastics 30-03-2023 Workout

    3 SETS FOR QUALITY
    3-5 Bottom to Half Pull-Ups
    3-5 Top to Half Pull-Up
    3-5 Full Strict Pull-Up of Choice
    Rest :20
    15 Straight Arm Banded Lat Pull-Downs
    Rest as Needed b/t Sets

    • Options: Add weight, BW, partner assisted, self-assisted.

  • WOD Workout

    8× 2min ON 1min OFF

    A) Amrap: 15 KK-heilautusta 15 istumaannousua
    B) Amrap: 10 Viivajuoksua 4+4 KP-tempausta riipusta saksiin

  • Partner Conditioning 10-08-2023 Workout

    IN TEAMS OF 2
    4 SETS
    P1: 300m Run/Row/Ski / 1 x Stairs
    P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
    -Rest 1:00 b/t Sets-

    *P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.

  • Deadlift 5-4-3-2 Strength

    Heavy weight but again first form then load.
    Full reset between reps. Rest 2 min between sets.

  • WOD Workout

    Emom 12
    1) 3 Raakatempausta 55-65%
    2) 10-17cal Konetta

    2min tauko

    Emom 12
    1) 3-8 HSPU
    2) 7-15 Boxihyppyä

  • 140323 Tiistai Workout

    Partner "Karabel"

    10 Rounds for Time
    3 Power Snatches 60/42,5
    15 Wall Ball Shots 20/14

    You go / I go full rounds (both do 10x).
    You can choose wall ball reps 10-15/round.

  • 18.3.2023 Sprint & Squats Workout

    For time:

    30 Shuttle Sprint
    15 Kettlebell Squats 24/16kg
    20 Shuttle Sprint
    15 Kettlebell Squats 24/16kg
    10 Shuttle Sprint
    15 Kettlebell Squats 24/16kg

  • ”Rust Bucket” Workout

    AMRAP 15:
    21 AbMat Sit-ups
    15 Push-ups
    9 Thrusters

    KILOS: 40/30kg

  • 10 sets for load Workout

    1 snatch deadlift to mid-thigh
    1 hang power snatch
    1 power snatch

    Scaled WOD
    10 sets for load:
    3 snatch deadlifts to mid-thigh
    2 hang power snatches
    1 power snatch

  • Press Challenge Strength

    Shoulder Press 3 reps
    Start with empty barbell, add 2,5kg after each set until failure and then return back the same weights (pyramid).
    No rest between sets. Score is highest lifted kg.