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

  • WOD Workout

    4 Rounds For Time
    30 Double Unders
    20/16 Cal Row/ Bike/ Ski
    90 Meter Farmers Carry (32/24 kg)
    Timecap: 15 mins
    – Goal: Challenging effort
    Extra:
    Banded face pull
    3x 30 reps Rest 60s

  • Ke 19.1.2022 maastaveto Strength

    Sumo high pull 5x5
    -kohtuu raskas, mutta edelleen tekniikan/lantion ehdoilla!

    Maastaveto 4x4x80%
    -90s palautukset

    Maastaveto 2x10x70%

    Etuheilautus otteen vaihdoilla 3x20

    Reverse Hyper 5x12-20

  • WOD Workout

    Every 4min for 5rds
    20/18 cal Row
    10 Burpee Box jump Over

  • Gymnastics Workout

    Re-test

    1x Max reps Unbroken set:
    Muscle up / Chest to bar / Pull up

  • Conditioning Workout

    EMOM 40 (5 rounds):
    15/12cal Row
    15 T2B
    15/12cal Ski
    15 KBS 24/16kg (US)
    15/12cal AB
    15 Push-ups
    150m Run
    15 Air Squats

  • Ma 10.1.2022 kyykky + penkki Strength

    Kyykky 3x5x67,5%

    Band-pull-aparts 5x20

    Penkki 6x5x67,5%

    Leuanveto, vastaote 5x max.toistot (mentävä väh. 8 kpl. 1.sarjassa

    TAI

    Kehonpainosoutu 5x max.toistot (ideaalitoistomäärä 8-15)

  • Part 2: ”Dirty Work” Workout

    AMRAP 6:
    60 Deadlifts 50/35kg
    Max Calorie Ergo

    Directly Into..

    AMRAP 6:
    45 Hang Power Cleans 50/35kg
    Max Calorie Ergo

    Directly Into..

    AMRAP 6:
    30 Shoulder to Overhead 50/35kg
    Max Calorie Ergo

    *Score = Sum total of calories on the bike

  • Oly Lifting 01-07-2022 Strength

    Power Clean
    Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
    – Sets of 4,3,2,2,2,2
    – These are not Touch N’ Go, reset between reps
    – 1RM tested on 3/18

  • Strength Strength

    Split Jerk
    Build to a heavy 2 over 6 sets
    Sets of 4,3,2,2,2,2
    Option: 6 x 3 practicing technique

  • WOD Workout

    AMRAP 4:00
    wall ball @9/6kg
    Rest 60s
    AMRAP 4:00
    Burpees with Jump to 15cm Target or similar
    Rest 60s
    AMRAP 4:00
    Cal Row/Bike/Ski
    Rest 60s
    AMRAP 4:00
    Push-ups

    Rx+: Strict Handstand Push-ups for push-ups
    Can complete in any order!