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

  • WOD Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

    Extra:
    Plank DB pull through 3x20reps ( total) Rest 60s

  • Snatch complex Strength

    1) Squat snatch + snatch balance 8x(2+2)x70%

  • Strength Workout

    A) Box Squat
    Build to a heavy 5 in 5 sets. Rest 2:00
    - Have spotters in place for any heavier sets
    - Box at parallel
    - Option: 5 x 5 at moderate weight

    B) RFE Rotational RDL + Split Squat
    3 x 5 each.
    - Go slow and work on balance. Easy to Moderate weight.

  • Around the World Workout

    3 rounds, no rest between moves, start from anywhere
    2:00 Box Jumps w Step Down
    2:00 Turkish Get-ups
    2:00 Up-downs
    2:00 Row/Ski/Bike

    • Goal: Sustainable pace, good feeling!

  • Pull ups 4 x 2 Strength

    Weighted/ negative 5 x 1 (lowering 6sec)/ light band
    - rest 90sec

  • 7 kierrosta 2 liikettä Workout

    7 kierrosta

    3 raaka tempaus 60/40kg
    25 cal laite

    Valitse tempaukseen raskaahko paino, tee toistot tarvittaessa ykkösinä.

    Aikaraja 24min

  • Sunnuntain Pitkä Workout

    3x 15min

    A) Kone

    B) 8-10X/Liike
    Yhden jalan mave
    Punnerrusasennosta kuulan siirto
    Ristilinkkari
    Oh-askelkyykky
    30s-1min tauko

    C) 8-10x/Liike
    Kepillä olkapäiden liikkuvuus
    Tuulimylly
    Syväkyykystä rintarangan kierto
    Syväkyykystä ojennus
    Rento roikunta

  • Pull up 4 x 3 Strength

    Weighted/ negative 4 x 2 (5sec lowering)/ light Band
    - rest 90sec

  • Keskiviikko 11.5. Workout

    Rästi

  • Lepopäivä Workout

    Rest day - what did you do?