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

  • Back Squat Strength

    Back Squat 1x5, 2x3, 2x2

  • Muscle & Power Strict Press 1RM Strength

    Find Strict press 1RM

  • Strength Strength

    Bradford Press

    6x 6 reps
    - first get familiar with the movement
    - if form and mobility look OK, add weight

  • AMRAP 10 min Workout

    AMRAP 10 min

    10 pushups
    long jump
    10 goblet squats 24/16 kg
    long jump

    Long jump = your height in distance

  • Endurance Class Workout

    30 minute EMOM

    Min 1 15 Box jump overs 30/24”
    Min 2 15/12 calorie Row
    Min 3 15 Burpee to 6” touch
    Min 4 15 Jumping lunges
    Min 5 50 DU (150 singles)
    Min 6 Rest

    *Score is total number of rounds successfully completed. Each minute = 1 round.
    Max score is 25

  • 3x6 Tempo Strict TTB Workout

    3 sets of:
    6 Tempo Strict Toes-to-bar

    (Or. Dragon Flag)

  • Power Snatch Strength

    Power Snatch

    One rep every 30sec for 5min (total of 10 reps)

    Use accross loading, keep it challenging but doable.

    RPE 4

  • 4x 2min on, 2min off Workout

    Vuorotellen A/B

    A) Amrap 2
    40 Russian kb swings
    Max burpees
    2min lepo
    B) Amrap 2
    200m run
    Max naruhypyt
    2min lepo

    Tulos on naruhypyt + burpeet yhteensä

  • EMOM 12 Workout

    1: Ringrow x8 3s. jarruttaen alas, 3s. pause renkaat kyljissä
    2: Handstand hold (kasvot kohti seinää) 20-30s.
    3: Jalat yli kahvakuulan 20-30s.

  • Rest day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    At 18:00 hand stand & HS walking technique