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

  • Green 270322 Workout

    Partner WOD

    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories
    6min of *
    4min for Calories

    *AMRAP of (continue where You stopped)
    30 KB Swings
    30 Wall Balls
    30 Sit-ups
    30 Pushups
    30 Double DB Hammer Curl into Presses
    30 Double DB Squats

  • Torstai 24.3. Workout

    Rästi

  • 18.3.2022 Deload Cycle Workout

    Mobility, Lower body

  • Double AMRAP 6 Workout

    AMRAP 6
    6 Handstand Pushups
    12 Pistols
    12 DB Snatches 22,5/15kg

    Rest 2 minutes and repeat

  • Strength Workout

    A) Floor Press
    8 x 3 every 60s.
    - Slightly Heavier than last week - approx 65%
    - 2-3 Warm-up sets

    B)
    Supinated Grip Inverted Rows
    3 x 12-15. Rest 60s.
    - Rx+: Feet Elevated

  • Grunt work 09-03-2022 Workout

    Today is for practice and work of some different elements. Split and try things as you wish;
    - Sled push
    - Sandbag get-up
    - Yoke carry
    - Farmer carry in the stairs
    - Stone carry
    - Stone get-up (on shoulder)?
    - And more!

  • 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)