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

  • Cleaning & hanging Strength

    Cleaning & hanging

    Clean + hang clean 8x (1+1)

    *Etsi rauhassa päivän maksimi paino

  • WOD Workout

    "Kelly"

    5 rounds for time of:
    Run, 400 m
    30 Box Jumps, 60/50cm
    30 Wall Balls, 9/6kg

    Timecap: 35 mins

    EXTRA:
    Tabata Side Plank Rotation

  • Gymnastic conditioning Workout

    RX:
    EMOM30
    1. e30s x 1-3 bar mu
    2. 15/11 cal row
    3. 20-30s L-sit/knee tuck hold
    4. 10-15m hs walk
    5. rest

    Scaled:
    EMOM30
    1. 6-8 burpee pull up
    2. 15/11 cal row
    3. 20-30s L-sit/knee tuck hold
    4. 2-3 wall walk
    5. rest

    Rpe 3.5-4

  • For time Workout

    800-m run
    2DB front-rack walking lunge (8m+8m) (15/22.5 kg)
    3 rope climbs
    400-m run
    2DB front-rack walking lunge (8m+8m)
    3 rope climbs
    150-m run
    2DB front-rack walking lunge (8m+8m)
    3 rope climbs

    Scaled WOD
    For time:
    550-m run =400m + 150m/ 800m Row
    walking lunge 8+8m
    3 pull-to-stands
    300-m run =2x150m/ 400m row
    walking lunge 8+8m
    3 pull-to-stands
    150m run / 150m row
    walking lunge 8+8m
    3 pull-to-stands

  • STRICT PULL UP Workout

    Strict pull up

    4 x max reps strict pull up

    rest as needed between sets / SCALED MAX REPS SEATED LOW BAR PULL UP

  • Amrap 16’ Workout

    16min Amrap

    9/10cal Machine
    50 Rope Jump
    10 Gorilla Row KB's

  • Day 65.3 Workout

  • Accessories Workout

    8 min for quality:
    20-30s pull up hold
    6 BB heels elevated hack squat @RIR 2
    8-10 GHD hip extension

    ->pull up hold tarvittaessa kevennettynä jalat maahan tai kumppari.
    -> hack squat tarpeeksi iso koroke kantapäiden alle niin sopii tanko liikkumaan!
    heels elevated hack squat:

  • Warm up Workout

    A) 500m run/row
    B)
    2 rounds of:
    20s+20s banded lat. stretch
    10 90/90 hip rotation to pigeon stretch
    10 wide stance thoracic rotations alt.
    5+5 quad stretch with single leg deadlift

  • WOD Workout

    YGIG 2x 7min AMRAP

    1)
    Kalorit

    3min tauko

    2)
    3 Raakariveä
    3 Etukyykkyä
    3 Bar facing burpeeta

    40/30 kg