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

  • 100723 Maanantai A Strength

    A) Deadlift progression VK 3/3
    VK3: 8-6-4-2-2 @65-85%

  • Aikaa vastaan: mave / t2b / penkki / swingi / thruster / sdhp Workout

    Aikaa vastaan:

    3 kierrosta:

    • 10 maastaveto @1,5 x kehonpaino
    • 10 toes-to-bar

    2min lepo

    3 kierrosta:

    • 10 penkkipunnerrus @75% kehonpainosta
    • 10 swingi (ven.) @ahap

    2min lepo

    3 kierrosta:

    • 10 thruster @ 50% kehonpainosta
    • 10 sdhp @ 50% kehonpainosta

    Painot kommenttiin.

  • 8.11.2023 AMRAP 9 Workout

    AMRAP 9

    7 Reps Kipping Movement ( Choose your own )
    15 GTOH w/ Plate 15/10kg
    10 Calories Any Machine

  • Core/accessory Workout

    3 Round for quality:
    12-16 Alt. Seated leg raise over object
    10-12 Lying Y-raises (voi käyttää kevyttä painoa)
    10-12 Banded lat pull down

  • Conditioning prog 1. Workout

    3 Rounds: (PK sykkeet)
    1min Row
    30s Rest
    1min Burpee
    30s Rest
    1min Bike
    30s Rest

    EMOM28
    1. Row
    2. Burpee
    3. Bike
    4. Rest

    RPE 3

    Cool down 2 Rounds:
    2min Row/bike
    10 Squat to hamstring
    10/10 Leg swing
    5/5 Side lying thoracic rotation

  • 011123 Keskiviikko A Strength

    4 rounds
    5 pause chin-up (2-3s)
    10-12 pause push-up (2s)
    1,5-2min rest

  • 011123 Keskiviikko B Workout

    3 rounds for time
    12-9-6 strict handstand push-up
    21-15-9 one arm alt. DB hang power clean 22,5/15

  • Basement Home Edition CORE (4.) Workout

    4 Rounds
    30-60s rest between rounds

    10 hollow rocks

    10 leg flutters (up & down)

    15 superman rock (arch rock)

    15 supine leg raise

    (Arch rock scaled)

  • Basement Home Edition CORE (5.) Workout

    4 Rounds
    30-60s rest between rounds

    15 leg flutters(criss-cross wide) + 10s hollow hold

    12 alt limb extended hold

    15 pike over object (place your hands closer to feet if you want more difficulty)

  • WOD Workout

    RX
    AMRAP x 5 MINUTES
    12 Overhead Squats @50/35kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Front Squats @43/30kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @35/25kg
    35 Double Unders

    SCALED
    AMRAP x 5 MINUTES
    12 Front Squats @ moderate
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Back Squats @ light
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @ easy
    60 Single Unders
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES (:45 ON/ :15 OFF)
    MIN 1 - Overhead Wall Stretch*
    MIN 2 - Calf + Tib Raises
    MIN 3 - Pigeon Pose**
    *Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
    **RND 1 complete on one side, RND 2 switch.