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

  • Strength Workout

    Superset x 4 work sets

    Push-Ups x 6-8
    Rest 1:00
    Double KB Gorilla Row x 8-10
    Rest 1:00

    Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.

  • DB Partner Workout Workout

    IGYG, For Time:
    20 RDS:
    4 DB Squat Snatches 20/15kg
    4 WB Facing Burpees

    3:00 Rest

    15 RDS:
    6 Double DB Squat Cleans 2x20/15kg
    6 Burpee Over WB

    3:00 Rest

    10 RDS:
    8 Double DB DL 2x20/15kg
    8 Burpees

    TC 35min

  • HS-walk Workout

    1) HS-walk 3x15m or Shoulder taps 3x40

  • 3 liikettä 8 settiä Workout

    8x Alkavalla 5 min

    500m soutu/hiihto tai 1000m pyörä
    20 rinnalleveto 15/20kg
    15 vauhtipunnerrus 15/20kg

  • Muscle and power 31.1.2022 Workout

    1a) bench press 5x1x85%
    1b) vipunosto eteen 5x10
    1c) l-sit 5x10s
    2) 3 kierrosta supersarjana
    5 nojapuu dippiä
    10 punnerrusta
    15 kp-penkkiä

  • WOD Workout

    4x 1min ON 2min OFF

    12/9cal koneella + AMRAP: Boxin ylitys

    2min tauko

    4x 1min ON 2min OFF

    10 Seinäpalloa + AMRAP: T2B

  • Extra Credit 03-02-2022 Workout

    Banded Facepull-apart: 100 Reps AFAP
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

  • WOD Workout

    6 rounds for time;
    6/4 Strict Pull-ups
    8 each Renegade Rows @2x22,5/15kg
    10/7 Hand Release Push-ups
    - Goal: Challenging pace!
    - Rx+: 1-3 Strict Ring Muscle-ups +5-10 Strict Handstand Push-ups
    - TIME CAP = 13:00

    Extra:
    Farmer Carry: 4:00 - Max 60m unbroken sets at challenging load

  • Strength Strength

    Floor Press
    8 x 3 every 60s.
    - Approx 60% of max
    - Speed focus

  • Deadlift Strength

    5x10 Deadlifts @65%
    - Rest 2:00 btw sets