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

  • "The DON" Hero workout Workout

    For Time
    66 Deadlifts 50kg/35kg
    66 Box Jumps 60cm/50cm
    66 Kettlebell Swings 24kg/16kg
    66 Knees-to-Elbows
    66 Sit-Ups
    66 Pull-Ups
    66 Thrusters 30 kg/ 15kg
    66 Wall Ball Shots 9kg/6kg
    66 Burpees
    66 Double-Unders

  • OHS Strength

    3x8
    - rest 2min
    - 2-4 reps in reserve

  • METCON 1. Workout

    For time:

    3rounds:
    20 heavy kbs@32/24kg
    10 burpee high box over
    8 hspu
    .
    .
    Scaled For time:

    3rounds:
    20 heavy kbs@32/24kg
    10 burpee high box over
    12 push up

    TARGET UNDER 7MIN, TIME CAP 10MIN

  • Core Workout

    Tabata 1:
    Plank hold
    Side plank

    Tabata 2:
    Alt. V-ups
    Flutter kick
    Hip raise
    Knee hugs

    3-4 rounds:
    10 back extensions
    15sek arch hold
    20 situps
    25 seated leg raises over dumbbell

  • BACK SQUAT Strength

    Back squat

    6-4-2-2

    E3MOM / 1-2REP IN TANK

  • WOD Workout

    Aikaa vastaan

    10-9-8-7-6-5-4-3-2-1
    KP/KK-tempausta (1=molemmat kädet)
    1-2-3-4-5-6-7-8-9-10
    Burpee + Pull up

  • WOD Workout

    Go every 3:00 x 5 sets
    7 Kipping Pull-ups
    14 alt Renegade Rows @2x22,5/15kg
    21 Double Unders

    Time cap of 2:00 per round to ensure 1:00+ of rest
    Rx+: 2-6 Ring Muscle-ups for Pull-ups and 25kg DB

    Extra:
    Banded Pushdowns: 3 x 25. Rest 60s.

  • Cleans & jumps Strength

    Cleans & jumps (3/4) - E2MOM x6:
    2 power clean
    2 high box jump
    - RIR 0,5-1 viimeisissä rinnallevedoissa

    Huomioita:
    - Riveissä ei meritähtivastaanottoja, polvet joustaa ja takapuoli väistää. Power = lonkka polven yläpuolella.
    - Boxihypyt suoraan rivetuplan perään (<10s lepo vikan riven ja ekan boxin välissä). Boxihypyissä pyri tulemaan suorahkoille jaloille boxille (ei ""kyykkyyn hyppyjä"").

    Merkkaa tähän power cleanin tulos

  • BBF 121224 Workout

    A. AMRAP 6
    15/12 Cal Row
    6 Burpee over Rower
    6x7,5m Shuttle Runs

    Rest 2min

    B. EMOM 6
    1) 5-8 Double KB Clean & Jerk
    2) 8-15 Toes-to-bar

    Rest 2min

    C. AMRAP 6
    12/9 Cal ”Bike”
    12 Wall Balls
    12 Box Jump Overs

    Rest 2min

    D. AMRAP 6
    10 Ring Rows
    10 Pushups
    40 Single Unders

    Rest 2min

    E. EMOM 6
    (40sec ON/20sec OFF)
    1) SkiErg
    2) Plank hold

    Rest 2min

    F. AMRAP 6
    8 Double DB Power Cleans
    8 Double DB Squats
    8 Double DB Shoulder to Overhead
    20 Jumps over DBs

  • WOD Workout

    YGIG 15 min

    15 Bar facing burpeeta
    15 Maastavetoa*
    30 Cal

    *45-50%
    **Toistot saa jakaa miten vaan