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

  • Basic engine Workout

    Teams of 2 - YGIG
    4 x 6min on / 2min off:

    1)
    a) 5 DDB hang clean + 5 DDB thruster
    b) 10/8 + 10/8 cal bike/ski

    2)
    a) 5 box over jump + 20 DU/40SU
    b) 5 box over jump + 10 KB swing

    3)
    a) 10 + 10 abmat sit up
    b) 10/8 + 10/8 cal row

    4)
    a) 5 target burpee + 10 wallball
    b) 5 target burpee + 10 t2b/leg raise

    -> Parin kanssa tehdään aina vuorotellen A+A+B+B.

  • WOD Workout

    4 rounds, 2 mins each, for max reps of:
    50 Double Unders / 75 single under
    12 Alternating Dumbbell Overhead Lunges, 1x15/10 kg
    max reps in remaining time Burpee Over Dumbbells
    Rest 2 mins

    For quality:
    100 Plate Russian Twists, 15/10 kg
    Split up as desired!

  • Strength Strength

    Deadlift 1x5
    Build to heaviest 5 of the day in 15 mins!
    - deadstop in btw reps
    - 2+ mins rest btw heavy sets

  • 160925 Tiistai Workout

    A) Bar muscle-up drills

    B) 10 rounds
    In 1min
    3 bar muscle-up / jumping BMU
    10 wall ball 20/14
    AMRAP box jump 60/50
    1min rest

    Result is the amount of box jumps

  • WOD: Volume work Workout

    4 rounds for time: (TC 21)
    12-20 C2B / pull up / jumping kipping pull up
    15-30 DU-crossover / 30-60 crossover / 30-60 DU / 90-120 SU
    40 russian kbs (32 / 24)

    RPE 8-9

    Skaalaus:
    Valitse sellaiset toistomäärät & variaatiot, että pystyt tekemään leuat max. 4-5 osassa, hyppynaruun kuluu noin 60-90s ja kahvakuulaswingit menevät 2-3 osaan. Missään nimessä ei ole siis tarkoitus pystyä tekemään liikkeitä putkeen edes ensimmäisellä kierroksella vaan opetellaan jakamaan liikkeet hallittaviin sarjoihin alusta asti.

    HUOM! Voit tehdä myös EASY-version WODin kellolla ja toisin päin (molempien kokonaiskesto sama).

  • Warm up Workout

    12 x 40s on / 20s off:
    1.erg
    2.banded face pull
    3.scorpion+chest stretch
    4.cossack squat
    5.20s+20s sideplank rotations @small plate
    6.alternating single leg v up

  • WOD Workout

    AMRAP 7:00
    12 Bar Facing Burpees
    6 Squat Cleans @82.5/55kg

    Goal: 3+ rounds

    Goal: Hard Effort - 90%. Cleans should be heavy today & done as fast singles.

    Extra credit :
    Banded hamstring curls 4x 15 reps
    90 sec rest btw sets

  • Strength Strength

    Front Squat 1 RM
    Build up in 10 sets
    - go for a new PR if it feels good

  • Strength Strength

    Deadlift 3 RM
    - touch n go reps
    - 2 min rest btw sets
    - build up in 10 sets
    - go heavier than last week

  • WOD Workout

    20 Minutes on the clock with 1 Kettlebell:
    10 Single Arm Russian Swings Right
    10 Single Arm Russian Swings Left
    8 Single Arm KB Rows Right
    8 Single Arm KB Rows Left
    6 Single Arm KB Thrusters Right
    6 Single Arm KB Thrusters Left
    4 KB Front Rack Forward + Reverse Lunges Right
    4 KB Front Rack Forward + Reverse Lunges
    2 Turkish Get-ups Right
    2 Turkish Get-ups Left

    *Rest as needed between rounds + movements

    Rx: 24/16kg

    Goal : 3+ rounds