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

  • AMRAP 10 Workout

    30 AbMat sit-ups
    10/15-calorie row

    Scaled WOD
    AMRAP 10:
    15 AbMat sit-ups
    7/10-calorie row

  • Skills Workout

    RX:
    EMOM12
    1. 1 set of RMU/Bar MU
    2. 5-15m HS walk
    3. Rest

    Scaled:
    EMOM12
    1. 1 set of banded Bar MU/C2B/Pull up
    2. 10-20 alt wall facing shoulder taps
    3. Rest

    Huom! Treenin idea on kehittää haastavia voimisteluliikkeitä. Pidä sarjat suht helppoina ja teknisinä. Skaalaukset: Pull up->strict banded/low bar pull up (6-8 reps) Wall facing shoulder taps->feet on the box

  • Front Squat Strength

    Front Squat 5x6
    increase weight from last week

    Superset with

    crab complex x6
    [Extended crab (1s pause) + extended crab reach per side (1s pause) + crab walk 4 steps forward 4 sets backwards] = 1
    * in crab walk hand lift comes from elbow flexion not shoulder shrug.
    ** fingers face away from you or to the side, never towards you
    ** focus on keeping chest proud, shoulders externally rotated

    3.5 - 4 min sets
    ( Aim for at least 60s rest )

    25 min

  • 14.5.2024 8 Rounds Workout

    8 Rounds :

    200m Run
    6 Pull-Ups
    8 Push-Ups
    20 Air Squat
    8 Push-Ups
    6 Pull-Ups

    No Time Cap

  • 25 everything Workout

    25 boxjumps
    25 pushpresses 40kg/25kg
    25 squats
    25 kb swings 24kg/16kg
    25 pullups
    25 backsquats 50kg/35kg

  • Chipper Workout

    For time
    10 Deadlifts
    20 Handstand Pushups
    30 Pullups
    40 Wall Balls
    50 DB Snatches 22,5/15kg
    40 Wall Balls
    30 Pullups
    20 Handstand Pushups
    10 Deadlifts

    RX: 100/70kg
    RX+: 120/85kg

  • Back squat 3x3 Strength

    Back squat 3×3 @ 75%

  • Upperbody strength Workout

    20min for Quality
    12-15 DB Flyes
    12-15 Banded Triceps Extensions
    7-8/arm Hammer Curls
    10-12 DB Bench Press

  • Strength 29-11-2019 Strength

    1) Snatch: Heavy single in 10 sets. Rest 90s.
    - Use your strongest snatch variation.

    2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2:00

    3) DB Walking Lunges: 3 x 20. Rest 90s.
    - 3 tough sets of 20 total reps.

  • Strength Strength

    Floor Press in Bridge
    3x5
    Use the same Weight for All Sets
    Week 5 of 6

    It is a deload week, stay moderate across all sets!