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

  • Split jerk 5x3 Strength

    Split jerk
    5x3r @ 80% from best jerk
    2min recovery

  • Sunnuntai 12.12. Workout

    Wod
    10 Rounds
    20s work/20s rest
    A)Wall ball
    B)Burpee
    C)Db snatch 22,5/15kg
    D)V-ups / Sit up

  • Conditioning 10-12-2021 Workout

    EMOM x 16:00
    Minute 1: Unbroken Set of Toes to Bar (max 15)
    Minute 2: 6 each Single Arm Landmine Push Press
    Minute 3: 20 Supinated Grip Inverted Rows
    Minute 4: Rest
    - Goal: Challenging effort. Unbroken on all movements.

    Rx+: 5/3 Bar Muscle-ups + 10 Toes to Bar on Min 1

  • 16 min amrap Workout

    16min amrap

    18 Double under
    6 Toes to bar
    3 hang squat clean (80% of max)

  • 30sec ON-30sec OFF for 5 rounds Workout

    30sec ON-30sec OFF for 5 rounds:

    1) Box jump overs
    2) Double KBS (rinnan tasolle riittää)

    *Osa voi aloittaa boxihypyistä, osa double KBS.

  • Easy pace cardio Workout

    Easy pace cardio for 40 minutes

    2:00 cardio
    50m (2x räkki ympäri) double kb front rack carrying
    50m+50m (4x räkki ympäri) suitcase carrying
    10+10 DB snatches
    10 single arm devils press (5/käsi)
    10+10 suitcase deadlifts
    20+20 russian twists (with only bodyweight, feet off the ground)

  • Front squat Strength

    Front squat

    3x5@85%

    *20 min tähän osioon.
    *2 min tauot sarjoen välillä.
    *Vika viikko etukyykky progee.

  • Core Workout

    Core

    3x10 barbell sit-ups

    *Pidä jalat suorana, samoin kädet koko nousun ja laskun ajan. Mitä kauemmin ylösnousun aikana pystyt pitämään kädet ja tangon ns. korvien takana, sen raskaampi liike.

  • Bell Workout

    3 rounds for time of:

    • 21 deadlifts, 185 lbs/125 lbs or 85 kg/55 kg
    • 15 pull-ups
    • 9 Front squats 185 lbs/125 lbs or 85 kg/55 kg

  • WOD Workout

    Emom 24:

    1) 7-15 Boxihyppy
    2) 5-10 T2B
    3) 5-10 Raakatempaus
    4) Lepo