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

  • Monday intervals Workout

    E3MOM x4:
    6-12 burpee / up & down
    9 kbs (24/16)
    6 double db thruster (2x15/10)

    Tavoite: Työaika ~1:30, TC: 1:45 / intervalli, painot sellaiset, että liikkuvat mukavasti koko sarjat putkeen.
    Rasittavuus: RPE 8.

  • Strength Workout

    EMOM x 8 MINUTES
    MIN 1 - 2-4 Power Snatches
    MIN 2 - 2-4 Hang Clean & Jerks
    Start Light and build to workout weight or slightly past.

  • 7.11.2023 Modified Chief Workout

    AMRAP 7

    3 Hang Squat Cleans 60/42,5kg
    6 Push-Ups
    9 Air Squats

  • Conditioning 25-10-2023 Workout

    PERFORMANCE
    AMRAP x 5 MINUTES
    12 Overhead Squats @52,5/35kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Front Squats @42,5/30kg
    35 Double Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @35/25kg
    35 Double Unders

    FITNESS
    AMRAP x 5 MINUTES
    12 Front Squats @ moderate
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Back Squats @ light
    60 Single Unders
    -Rest 1:30-
    AMRAP x 5 MINUTES
    12 Thrusters @ easy
    60 Single Unders

  • 6.11.2023 WW, SU, KR Workout

    AMRAP 12

    1-2-3-4-5... Wall Walks
    40 Single Unders
    10 Hanging Knee Raise

  • Eccentric chin up Workout

    Every 150s x 4
    4 Chin up V.1-2 (4-0-X-0)

    Huom!
    4s tasainen alaslasku. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

  • Ma 30.10.2023 perus: kyykky Strength

    Rive TAI Tempaus TAI Pendlay row 6x3

    Kyykky 4x4x80%

    Etukyykky 5-8x3
    -eli nousu kovaan kolmoseen, sokka irti halutessaan!!

    Suorinjaloin mave 3x20x25-30%

  • WOD Workout

    RX
    2 ROUNDS FOR TIME
    1000/800m Row/Ski
    60 Sit-Ups
    40/35 Cal Bike
    20 Up-Downs to Plate
    500/400m Row/Ski
    30 Sit-Ups
    20/15 Cal Bike
    10 Up-Downs to Plate
    Timecap: 35 mins

    SCALED
    2 ROUNDS FOR TIME
    750/600m Row/Ski
    40 Sit-Ups
    20/15 Cal Bike
    10 Up-Downs to Plate
    400/350m Row/Ski
    20 Sit-Ups
    10/8 Cal Bike
    5 Up-Downs to Plate
    RPE 7
    Timecap : 35 mins

    OPTIONAL FINISHER
    FOR QUALITY
    600/400 Alt. Box Step-Ups @60/50cm
    Week 2 of 3 -- "Chad" Extra Credit
    *Weight Vest Optional
    20-30 mins extra work!!!

  • Saturday Madness Workout

    Floor Press
    6-4-2 | 4-3-2
    Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
    Week 3 of 5
    RPE 9

    For time with a partner: (You Go , I Go)
    40 Thrusters @50/35kg
    40 Toes to Bar
    1200 m Run or 1500 m Row (run - relay style 6x200m)
    40 T2B
    40 Thrusters @50/35kg
    1200 m Run or 1500 m Row
    Timecap: 22:00

  • WOD Workout

    12 ROUNDS FOR TIME
    5 Front Squats (70/47kg)
    3 Ring/Bar Muscle-Ups
    Timecap: 15 mins

    SCALED
    12 ROUNDS FOR TIME
    5 Front Squats (Moderate)
    6 Kipping Pull-Ups / Jumping Pull up/ Ring Rows
    RPE 9

    Timecap: 15 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Barbell Rollouts
    5/5 Sciatic Nerve Floss
    5 Cat/Cows
    -Rest as Needed b/t Sets-