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

    AMRAP 12:00
    1 (Legless) Rope Climb
    12 total Alt. DB Snatch 22,5/15kg
    15 Box Jumps w. step down (60/50cm)
    Rest 60s

    Goal: Each set should be a hard effort and done UB.
    Rx+: 6/4 Ring/Bar Muscle-ups for Rope Climbs

    Extra: Barbell Curls: 3 x 8-10. Rest 60s.

  • Hang clean + push jerk Strength

    1) Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM

  • Torstai 4.10. Workout

    Mobility

  • Halloween -mätkyttely Workout

    "Metcon (reps)

    With partner AMRAP in 21 minutes of:

    31 DB GTOH
    10 Weighted burpee box get-overs
    21 DB Thrusters
    250/200m ski erg/
    500/400m bike erg

    24/20” box
    22,5/15kg DB’s
    *Split anyhow.
    **Ergoissa toinen pyöräilee, toinen hiihtää aina annetun matkan. Joka toisella kerralla ergometri vaihtuu päikseen."

  • Rowing Intervals Workout

    Rowing Intervals for distance (19min):
    2min 20-22s/m
    2min 22-24s/m
    1min Easy Recovery Pace
    2min 24-26s/m
    2min 26-28s/m
    1min Easy Recovery Pace
    2min 26-28s/m
    2min 24-26s/m
    1min Easy Recovery Pace
    2min 22-24s/m
    2min 20-22s/m
    - Focus on the right technique and moving pattern!!!

    Score: Total meters

  • WOD Workout

    ”Man Maker in a boat"
    For time:
    24-18-12-6
    Cal row
    After each set complete 5 Man maker @2x22,5/15kg

    Timecap: 15:00

    Extra: Glute Bridge: 3 x 8-10. Rest 60s.
    - 2 count at top of each rep

  • Pumpkin Spice Workout

    5 Rounds for time with a partner
    500m Run / 2 x Stairs
    20 Burpees
    500m Row
    20 Wall Balls @20/14
    500m Bike / 250m Row
    20 Weighted V-ups (with Med Ball)

  • 4 kierrosta laatuun keskittyen Workout

    4 kierrosta laatuun keskittyen

    1min kuollut koppakuoriainen
    10+10 polvennosto kahvakuulan kanssa ota tarvittaessa tolpasta tukea
    20m amerikan karhukävely hitaasti

    aikaikkuna 15-18min

  • 14 min alkavalla minuutilla Workout

    14min alkavalla minuutilla

    1. 10-15 kp tempaus
    2. 5-10 yleisliike hyppy boksin yli

  • Extra Credit 28-10-2021 Workout

    Toes to Bar: 2 sets for max reps. Rest 2:00
    +
    - Foam Roll Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)