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

  • ”Basic” vol. 61 Workout

    TECHNIQUE 10MIN

    Overhead Squat

    EMOM 30

    8-12 US Swing
    8-10 Ring Rows
    5-10 OHS (light barbell)
    20-40sec Hollow Hold
    Rest

  • Lepo/Mobility Workout

    Mobbailut 6:30 & 18:00

  • OPTIONAL Workout

    Aerobic capacity
    2-4rounds:

    800m easy run
    1min rest,
    400m fast run
    1min rest

  • Kurimuskerho 18.7.2020. Workout

    3 Rounds:
    1:00 cardio machine
    10m Banded Lateral Side Step (Each Way)
    10m Banded Monster Walk (Forward/Backward)
    10 Banded Air Squats
    5 push up to downdog
    10 Barbell Deadlift, increase weight each round

    Workout
    4 sets
    40 Air Squats
    5-7 Muscle Ups / Burpee pull ups
    200m run
    10 deadlifts @60-65% of 1rm
    -Rest 3:00 between sets-
    time target 3-4 min

    rest/prepare 10 minutes

    Metcon
    3 sets
    15-20 wall ball shots
    8-10 Power Snatches @60-65%
    15-20 wall ball shots
    rest 1:1 bwn sets

    Accessory Work
    Accumulate 2 min of hanging
    Accumulate 2 min HS Hold
    Accumulate 1-2 min of Top of Ring dip hold
    rest as needed bwn sets. Complete Hanging first, then HS and last Ring dip hold.

    Cool down
    2-3 min light cardio
    couch strech 2:00 (R/L)
    Calf/achilles 1:00 (R/L)
    Russian Baby strech x10 reps
    t-spine open book 10/10

  • Back squat progression #8 Strength

    Back squat
    1x 8
    3x 4

    Amrap8
    10 Renegade row
    10 wb

    Rest 2min

    Amrap8
    10 single arm Kb press
    10 t2b/k2e

  • La 11.7.2020 Penkki Strength

    Kapea penkki 3x1 (noin 90% penkin maksimista)

    Pystypunnerrus 5x8
    Kulmasoutu 5x8 (penkin vastaliike)
    -tee nämä kaksi liikettä vuorotellen

    Voimapyörä 5x12-20

  • 3x3-5 Sots Press Workout

    • Empty barbell
    • Rest 1min btw sets

  • Conditioning 11-07-2020 Workout

    Every 5:00 x 5 Sets:

    ”BB Complex” of:
    6 Romanian Deadlifts (50, 35 kg)
    6 Hang Power Cleans
    6 Front Squats
    6 Front Reverse Lunges each side
    400 Meter Run

    *Score = slowest split

  • Good Ol’ Workout

    With Partner

    Every 7min. x 5 Rounds:
    30/24 Cal Bike
    30/24 Cal Row
    30 Burpees
    30 Deadlifts @ 50%

    Teams o f 2. Only 1 person Works at a time.

    First round might not be that bad... Maybe not the second... But, oh is it coming :)

    Score is the slowest round

  • Nautinnon aika Workout

    50 AMRAP, Kolmn hengen ryhmissä, yksi suorittaa kerralla:

    60 cal row
    45 double DB burpee box over, 60/50
    800m run, kaikki yhdessä
    45 double DB thruster
    300/450 DU/SU
    90 double DB DL

    2 person team, you go i go:

    50 cal row
    30 double DB burpee box over, 60/50
    800m run, kaikki yhdessä
    45 double DB thusters
    200/300 DU/SU
    60 double DB DL

    Rx’d: 22,5/15
    Scaled: mikä tahansa kevyempi paino