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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

  • Finisher 09-02-2023 Workout

    FINISHER
    3 SETS
    12 Glute Bridge-Ups
    15 DB Floor Flyes
    18 DB Slides
    -Rest As Needed b/t Sets-

  • Ystävän remppa (025) Workout

    80-70-60-50-40
    Wallball 9/6kg
    200m Run with wallball

    Wallballit saa jakaa miten haluaa, mutta toistomäärä tulee tehdä silti puoliksi!
    *Molemmat juoksee yhtäaikaa, ensin toinen 100m pallon kanssa ja toinen ilman ja sitten vaihto)

    *Ensin 80 wallball, sen jälkeen juoksu, 70 wallball - > juoksu, 60 wb - >run etc...

    Have fun!

  • AMRAP 13 Workout

    8 deadlifts (47,5/70 kg)
    5 hang power cleans (47/70 kg)
    3 bar muscle-ups

    ScaledWOD
    AMRAP 13:
    8 deadlifts
    5 hang power cleans
    3 jumping pull-ups

  • Olympic weightlifting 26.1. Squat clean Workout

    *Barbell transition and body angles on the first and second pull.
    *Catching the barbell in full squat.
    *20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

  • 250123 Keskiviikko Workout

    DELOAD WEEK

    A) Inverted burpee techique

    B) On the minute for 20min
    1. Box jump 60/50
    2. Back extension
    3. KB high pull 16/12
    4. Inveted burpee
    5. Rest

  • Ke 18.1.2023 yläkroppa Strength

    Kapea penkki 5x8x60%
    -stopeilla
    -joka sarjan jälkeen ojentajat kumpparilla x20

    Käsipaino-/kahvakuulasoutu vuorotahtiin 4x20 (10 / käsi)

    Penkki käsipainoilla 3x15
    -”kämmenet vastakkain / kyynärpäät kylkiin”

    Rinnalle veto riipusta 3x10

    Vipunosto taakse yhdellä kädellä 3x10 / käsi

  • Power Snatch + Accessory Workout

    12 Min emom
    1) 5 Power Snatches @moderate
    2) 7+7 Dual Kb Front Rack Lunges
    3) 30 sec Hollow hold

  • Conditioning 29-01-2023 Workout

    WORKOUT (PERFORMANCE)
    2 ROUNDS FOR TIME*
    100/80 Cal Row
    75 Air Squats
    50 Hand Release Push-ups
    25 Pull-Ups**
    *Option: Wear a weight vest
    **Option to Perform Strict Pull-Ups

    WORKOUT (FITNESS)
    2 ROUNDS FOR TIME
    80/60 Cal Row
    75 Air Squats
    50 Push-ups / Incline Push-Ups
    25 Pull-Ups / Ring Rows

  • Saturday Madness Workout

    PARTNER WORKOUT
    IN TEAMS OF 2.
    AMRAP x 22 MINUTES
    20 One Arm DB Devil's Press @22,5/15kg
    30/20 Cal Row
    50 Sit-Ups
    70 Double Unders
    Goal :3+rounds
    P1 works while P2 rests. Split work as needed.

  • WOD Workout

    8 SETS (:20 ON/ :10 OFF)*
    MOVT 1 - Deadlifts @ moderate-heavy
    MOVT 2 - Up-Down Over Bar
    MOVT 3 - Sit-Ups
    -No Additional Rest b/t Sets-

    *1 SET = MOVT 1-MOVT 3. So :20 deadlift, quick rest, :20 Up-Down, quick rest, :20 Sit-up = 1 set!
    Choose a weight that allows you perform 7-10 TNG Reps each interval.