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

  • Strength Strength

    Pause Front squats (16 mins)
    3-3-2-2-1

    • 3 sec pause @ bottom pos.
    • add weight each set
    • partner should help you to count the 3 sec
    • rest 2-3 mins between sets

  • WOD Workout

    Emom 12

    1) 9-17 Cal Kone
    2) 5-10 Punnerrusta (käsien irrotus alhaalla)

    2min tauko

    Emom 12

    1) 8-20 Seinäpalloa
    2) 5-10 Leukaa

  • WOD Workout

    5:00 Max Cals on a Bike/row

    Your choice Assault Bike or Bike Erg
    Go hard and challenge yourself!

    Extra:
    Reverse Crunch + Deadbug: 3 x 6 each. Rest 60s.

  • Kotitreeni 16 Workout

    Warm up
    3 rounds
    50 single unders or 25 jumping jacks
    10 dynamic squat strech
    :30 Single Arm KB/DB OH hold (R/L)

    Workout
    4 min amrap
    4 single arm thrusters (right)
    4 Step back lunges (right leg and kb/db on right side shoulder carrying)
    4 single arm thruster (left)
    4 Step back lunges (left leg and kb/db on left side shoulder carrying)
    rest 1 minute
    4 min amrap
    8 single arm thrusters (right)
    8 Step back lunges (right leg and kb/db on right side shoulder carrying)
    8 single arm thruster (left)
    8 Step back lunges (left leg and kb/db on left side shoulder carrying)
    rest 1 minute
    4 min amrap
    12 single arm thrusters (right)
    12 Step back lunges (right leg and kb/db on right side shoulder carrying)
    12 single arm thruster (left)
    12 Step back lunges (left leg and kb/db on left side shoulder carrying)

    Workout notes
    start to work this out like its 15 min amrap, that 1 minute rest isnt much. Goal is to keep moderate/hard pace through metcon, but not pushing too hard too early.
    RX weights with Kettlebell 16/24 kg and DB 15/22,5kg

    Accessory
    2-3 rounds
    10-15 body rows with bedsheet or ring rows / plate rows / barbell rows..
    10 t-spine open book
    10-15 suitcase deadlifts (R/L)

  • 20min amrap Workout

    4 double db hang squat clean 22.5/15
    6 hspu
    24 du

  • Strength set Workout

    3 sets of
    • 5/5 Front Rack Reverse Lunges
    • 10 Double DB/KB Sitting Presses

  • AMRAP16 Workout

    AMRAP16 for quality
    8+8 1-leg strict t2b/leg lift
    20 sec GHD sit up (weighted) hold
    15+15 db side plank rotation
    30 sec double kb bottom up carry

  • Aikaa vastaan 3 liikettä Workout

    Aikaa vastaan

    1000m soutu/2000m pyörä
    30 boksihyppy
    1000m soutu/2000m pyörä

    Aikaraja 12min

  • Bodyweight stuff & Weightlifting Workout

    Buy in:
    60 Double unders unbroken

    Then:
    5 Rounds
    9 Push-ups
    5 Power snatches 50/35kg

    Then: Add weight

    5 Rounds
    8 T2B
    5 Clean & Jerk 60/42,5kg

    For time

  • Skill + Conditioning 26-01-2022 Workout

    Gymnastics Handstand Practice
    +
    20:00 AMRAP @ moderate effort.
    20 Russian Swings @24/16kg
    15/12 Cal Bike/Row/Ski
    10 Box Jump Step-downs
    30 Meter each Single Arm Front Rack Carry