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

  • 260922 Maanantai B Workout

    3 rounds
    4-5 high box jump
    10-12 body row
    1min rest

  • 210922 Keskiviikko B Workout

    DELOAD WEEK

    On the minute for 15min
    1. Easy shuttle run
    2. Wall walk
    3. Easy shuttle run
    4. 1-2 sets wall ball 20/14
    5. Rest

  • WOD 22.11 Workout

    Metcon:
    4 rounds, not for time
    5 hang power clean
    5 hang squat clean
    Rest :30s
    5 front squats
    8 front rack lunges
    Rest :30s

    RX: 60/40kg, scale as needed

  • WOD 24.11 Workout

    Core workout:
    3 rounds of
    :30s strict T2B
    :30s rest
    Directly into
    2 rounds of
    :30s hollow hold
    :30s rest
    :30s arch hold
    :30s rest
    :30s planking
    :30s rest
    :30s posterior planking
    :30s rest

  • WOD Workout

    AMRAP 20:00 with a partner - ascending reps:
    3 Deadlifts @100/70kg
    3 Burpee T2b
    200 Meter row
    6 Deadlifts
    6 Burpee T2b
    200 Meter row
    9 Deadlifts
    9 Burpee T2b
    200 Meter row
    And so...
    *One person works - split as desired.

  • Strenght Workout

    5x 3 strict pull up + 8 pendeley row (@50%) 1/6

    Perform the movements as super sets.

    Rest 2 min between sets.

    Use rubber band in pull up if necessary.

  • Functional Sunday Workout

    TABATA
    Hollow Hold
    Arch Hold

    Push-Up Pyramid YGIG
    10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
    (10-1-10)

    •

    18min METCON:

    3min AMRAP
    Buy in: 60 Double Under
    15 Deadlift 80/50kg
    15 Bar Facing Burbee

    3min Rest

    3min AMRAP
    Buy in: 60 Double Under
    10 Deadlift 100/70kg
    10 Bar Facing Burbee

    3min Rest

    3min AMRAP
    Buy in: 60 Double Under
    5 Deadlift 120/90kg
    5 Bar Facing Burbee

    3min Rest

  • 8 x alkavalla 90s. Workout

    8 x alkavalla 90s

    1. 10 rinnalleveto pallolla
    2. 15-20 seinäpallo

  • Extra Credit 06-09-2022 Workout

    3 rounds triset!
    Single Leg RDL + Reverse Lunge x 6 each. Rest 30s
    DB Plank Pull Through x 10 each. Rest 30s
    Tibia Raise x 20. Rest 60s
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Gymnastic Workout

    4 rounds

    10-20sec pull up halfway hold
    Rest 60sec
    8-12 pike box hspu
    Rest 60sec

    EMOM 8
    8-12 alt. Pistol squats + 10sec hollow hold
    - max work time 50sec

    4 x 20m + 20m single arm heavy OH carry