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

  • 24 min alkavalla 2 minuutilla Workout

    24min alkavalla 2 minuutilla

    1. 400/300m soutu
    2. 15 2-kahvakuula vauhtipunnerrus
    3. 20/15cal echo bike
    4. 40m raskaan pallon kantaminen

  • Get better at T2B Workout

    5 rounds for quality

    • Max unbroken T2B

  • VITARA Workout

  • Strength Workout

    EVERY 4:00 x 3 SETS
    6-8 Reps of Pistol Options
    3 Front Squats from floor!
    1-3 Bar Muscle-Ups or Strict Pull-Ups or Partner Pull-Up
    EZ Bike/Row/Walk in Time Remaining
    Pistols: Narrow Stance Air Squats, Single Leg Squats to box, Assisted Pistols
    Build Front Squat to workout weight or a little above.

  • Fran-narF Workout

    0:00–15:00 “Fran–narF” – For time
    21-15-9 
    Thruster
    Pull-up

    1 min pakollinen lepo, sitten 

    9-15-21
    Pull-up
    Thruster

    RX: 30/42,5 kg
    Scaled: 20/30 kg, hyppyleuat

    Time cap: 15 min

    Jakakaa kaikki toistot vapaasti.

    Tulos on joko aika tai yhteenlasketut toistot 15 minuutin aikarajan täyttyessä. Voi tehdä yksin tai kaksin.

  • Mitä tänne jää. Workout

    5 rounds for quality. Not time.
    2+2 pistol squat
    4+4 Box side step ups

  • Hang Power Clean Strength

    Hang Power Clean 3-2-1-3-2-1-3-2-1
    - Complete as 3 rounds of 3-2-1:

    Round 1: @70/75/80% of 1RM Power Clean
    - Each new round add 5/2.5kg to each set
    - Rest no more than 20 secs btw each set. Rest 3 mins btw rounds.
    - 3 reps should be TnG, you can drop 2/1 if you need to.

  • Lepopäivä Workout

    Rest day - What did you do?

  • Olympic weightlifting 16.3 Push jerk / Split jerk Workout

    • 15 minutes for strict press. 5 sets of 5 reps.
    • 15 minutes to build up for a heavyish triple on split or push jerk.
    • 15 minutes for singles. No need to max. out.

  • Strength/Skill Workout

    RX
    3 SETS
    1-2 Ring Muscle-Ups
    5-7 Deadlifts
    :30 Double or Triple Under Practice

    SCALED
    3 SETS
    3-5 Strict Pull-Ups with Partner Assistance
    5-7 Deadlifts
    :30 Single or Double Under Practice
    Rest As Needed b/t Sets
    Start Light-Moderate and build to workout weight.