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

    YGIG: 8 kierrosta aikaa vastaan

    500m Soutu/hiihto tai 1000m pyörä
    12 Maastavetoa 45-55%
    21 Boxihyppyä

    -Toistot saa jakaa miten vain, mutta yksi suorittaa kerrallaan.

    TC: 35min

  • Conditioning 25-09-2021 Workout

    AMRAP 30:00 with Partner
    30 Power Cleans @42.5/30kg
    200 Meter Run/Row/Ski or ½ Stairs
    30 Thrusters
    400 Meter Run/Row/Ski or Full Stairs
    30 Power Snatch
    600 Meter Run/Row/Ski or 1+½ Stairs

    • Goal: Sustainable effort. Split work in half. Bar load should be light and sets of 5-10 should be doable.
    • Rx+: @52.5/35kg

  • NBT C&J waves Strength

    Every 60 sec 4rounds
    Power Clean
    Hang squat Clean + Jerk

    Every 90 sec 4rouds
    Power Clean + Jerk
    C&J

    Every 2min
    C&J

  • Kehonhuolto Workout

    Rintarankaan kiertoa ja olkapääjuttuja

  • NBT Puurot ja vellit Workout

    AMRAP 2min

    1 rope
    3 rMU
    5 sHSPU
    7 Goblet squats 24/32kg

    REST 1min

    2 snatch
    4 BMU
    6 Pistol squats
    8 C2B

    REST 1min

    30 DU
    10 DB Box step over 45/35lbs
    10 HS walk
    10 cal AB

    REST 2min

  • Sunnuntai 19.9. Workout

    Hspu 7x3-5, rir2, rest 2min

    3 Rounds not for time
    10 Pike push up
    15 UB strict pull up
    20 Stick sit up

  • WOD Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    5 Rounds for Time:
    15 Dual Dumbbell (DB) or Kettlebell (KB) Deadlifts
    12 Bumper Plate shoulder press
    9 Toes to Bar
    50 meter walking lunge with Bumper Plate

    Accessory Work
    4 sets
    20 secs Hollow rock
    10 secs rest
    20 secs Superman
    10 secs rest

    Cool Down
    Cadet lead PRT

  • CHEST & TRICEPS Workout

    1a. Burbee To Overhead Plate Raise 3x10
    1b. Tricep Rubber Band Pushdown 3x15

    2a. Plank To Push-Up 3x12
    2b. Air Squat 3x20
    2c. Rubber Band Kick Back 3x10/10

    3a. Decline Push-Ups 3x12
    3b. V-Ups 3x15

    4a. DB’s Narrow Floor Press 3x10
    4b. Burpee 3x10
    4c. Box dip 3x12

    • Choose weight/Rubber Band that can be done with quality
    • YGIG / Rest same time you spent on set
    • a/b/c = superset (Athlete1 do all before Athlete2)

  • Strength Strength

    Deadlift 2RM in 6 sets. Rest 2:30
    - 5, 4, 3, 2, 2, 2,…. building in weight
    - Reset/deadstop each rep.

  • Team wod Workout