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

  • FBB Workout

    4 rounds:
    6-8/6-8 Split stance RDL
    12 alt. weighted box step up
    30-40s ring plank hold or 15-20/15-20s single arm ring plank hold

    Rest 2min between rounds.

    Liikkeet laatua vastaan. Split stance rdl kahdella tai yhdellä kahvakuulalla. Boksille askelluksessa voi käyttää kahvakuulia tai käsipainoja.

  • WOD Workout

    4 rounds for time of:
    Run, 200 m
    10 Devil Press, 2x22.5/15 kg
    15 Dumbbell Hang Power Cleans, 2x22.5/15 kg

    Timecap: 16 mins

  • Strength Workout

    Strict Press

    10 mins to build up to a heavy 5 !!
    --then--

    3 x 3 @ 80-90% of the 1st part

    Go every 2 mins!

  • 070825 Torstai Workout

    2 rounds

    For time (in 5min)
    400/350m row
    30 wall ball 20/14
    200/180m row
    15 wall ball 20/14

    Rest 2min

    For time (in 5min)
    10 shuttle run (7+7m)
    30 DB hang snatch 22,5/15
    5 shuttle run (7+7m)
    10 burpee broad jump

    Rest 2min

  • OHS technique Strength

    OHS Technique
    5 x 3

  • OHS Strength

    OHS Technique
    5 x 3

  • Climb, dip & run Workout

    20min for quality:
    1-3 (legless) rope climb / 30-60s training / 2-4 lying to standing
    8-12 (toe assisted) dip between boxes
    400m easy run
    - rest as needed

    RPE 7-8

  • Post-workout Workout

    2 sets:
    5 single-arm DB suitcase deadlifts, right
    5 single-arm DB suitcase deadlifts, left
    – Rest 1:00 between sets. RPE 6

  • WOD Workout

    For time:
    40/32 Machine Calories
    40 Toes-to-bars
    40 Push-ups
    30/24 Bike Calories
    30 Toes-to-bars
    30 Push-ups
    20/16 Bike Calories
    20 Toes-to-bars
    20 Push-ups
    10/8 Bike Calories
    10 Toes-to-bars
    10 Push-ups

    Timecap: 20 perc

  • 030725 Torstai Workout

    2 rounds

    On the minute for 6min
    1. 1-2 sets of toes to rings
    2. Easy bike erg / echo bike

    Rest 1min

    AMRAP 6min
    350/300m row
    50 double under

    Rest 1min