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

  • Saturday Madness Workout

    AMRAP 30 mins with Partner

    10 Hang Power Cleans @60/43kg
    10 Bar Facing Burpees
    200 Meter Run/Row/Ski
    - Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken.
    6+ full rounds

    Extra:
    DB Hammer Curls: 2:00 x max reps.
    - Goal: 40+ Reps

  • For quality Workout

    WOD: 90s on / 30s off, 4 rounds:
    EASY: 75s on / 45s off, 4 rounds:

    For quality with partner, YGIG:
    a) 200m run (both)
    b) sled push
    c) sandbag carry
    d) ski / bike erg (both)
    e) weighted box step over

    Target RPE 6-7, avg. HR <160.

  • Conditioning 08-06-2023 Workout

    A)
    EMOM x 9 MINUTES
    MIN 1 - :20 Tib Raises + :20 Calf Raises off Plate
    MIN 2 - :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold
    MIN 3 - :50 EZ Jog/Walk

    B)
    EMOM x 12 MINUTES
    MIN 1&2 - AMRAP of 12 Total Plate Half Moon + 20 Sit-Ups
    MIN 3 - 1:00 Row/Bike/Ski/Shuttle Run/Single Unders

    C)
    EMOM x 12 MINUTES
    MIN 1&2 - AMRAP of 12 KB Russian Swings + 20 Alt. Russian Twists
    MIN 3 - 1:00 Row/Bike/Ski/Shuttle Run/Single Unders

    • RPE 5-6

  • Sunnuntain Pitkä Workout

    Emom 50:

    1) Kone
    2) Kone
    3) Lepo
    4) 5-8 Joogapunnerrusta ja joka toinen kierros rapu+
    R-ranka
    5) 8+8 Sivutaivutusta (kp/kk)

  • Split jerks Strength

    Split jerk 3x1x80%, 3x1x85%

  • Sunnuntain Pitkä Workout

    4× 12min

    1) Kone 2x 6min (2:lla koneella)

    2) 8-10 toistoa liike (tangolla)
    Niskan takaa pystypunnerrus
    Hyvää huomenta
    Askelkyykky kierrolla
    Lapapunnerrus kupista

    3) 8-10 toistoa liike
    Lankkuburpee askeltaen
    Yhden käden kahvakuulaheilautus
    Sivutaivutus kahvakuulalla
    Jalkojen nosto kuulan yli

    4) 8-10 toistoa liike
    Skorpioni
    Kepillä olkapäät
    Pohjepumppaukset kulmanojassa
    Rento roikunta

  • Gymnastic bodailu Workout

    3-4 rounds

    8-10 seated barbell behing neck snatch grip press
    6-10 hanging shoulder taps
    6-10 handstand shoulder taps/ box shoulder taps
    10 barbell behind neck side bent

  • Front squat Strength

    3-2-1-1-1-1-1 (MAX OUT!)
    *Go To Heavy 1 rep Front Squat Of the day in 12 minutes
    3@6/10 rpe
    2@7/10 rpe
    1@8/10rpe
    1@8.5/10rpe
    1@9/10 rpe
    1@9.5/10rpe
    1@10+/10rpe

  • WOD Workout

    RX
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of: 6 Tall Box Jump Overs @75/60cm + 15m Farmer Walk @ heavy + 36 Doubles Unders
    MIN 3 - :40 Static Hold

    SCALED
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of...6 Box Jump Overs @60/50cm + 15m Farmer Walk @ moderate + 60 Single Unders
    MIN 3 - :40 Static Hold
    Pick up where you left off each round if you can remember :D
    Options for Static Hold: Plank Hold, Wall Sit, Bar Hang,

  • 270523 Lauantai Workout

    DELOAD WEEK

    Partner workout

    8min AMRAP (you go / I go full rounds)
    1 rope climb
    6 goblet squat 24/16

    Rest 3min

    8min AMRAP (you go / I go full rounds)
    9 deadlift 60/42,5
    6 box jump 60/50