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

  • Monday conditioning Workout

    CONDITIONING WOD

    5 rounds, 30sec ON, 30sec OFF

    1) KB Snatch (from hang), Left Arm
    2) KB Snatch (from hang), Right Arm
    3) KB C&J (from hang), L
    4) KB C&J (from hang), R
    5) KB OHS, L
    6) KB OHS, R

    Workout is done by single Kettlebell. Choose a loading that fits your fitness level and your deload week.

  • 15min EMOM Workout

    CONDITIONING

    15min EMOM:

    1) 3-5 Devils Press @22,5/15kg
    2) 5 High Box Jump
    3) 8-15 TTB

    RPE 3, tailor the reps scheme and loading to fit your fitness level.

  • EMOM 15 Workout

    1) 10 Strict Pull-Up
    2) 10 Hollow Rock
    3) 10 Push-Up
    4) 10 Strict T2B
    5) Rest

  • 7 kierrosta Workout

    7 kierrosta

    400m Juoksu
    10 Kahvakuula työntö oikea käsi
    20 Kyykky
    10 Kahvakuula työntö vasen käsi

  • Clean Strength

    Clean 1 RM

  • Ke 8.5.2019 Penkki + kevyt kyykky Strength

    Penkki 3x1x max2 (eli viime viikon rauta)
    Kyykky 3x6x60%
    Band-pull-aparts / Facepulls 100-200 toistoa

  • Core Workout

    7x
    12 Alt. V-Ups
    8 Struddle Ups
    10 Weighted Leg lifts
    20 Russian Twist

    Rest as needed between Rounds

  • WOD Workout

    AMRAP 6 mins
    21 wallball
    18 DL @80/55kg
    15 T2b

    3 mins rest

    AMRAP 6 mins

    15 Wallballs
    12 Power Clean @60/40kg
    9 C2b/pull up

    3 mins rest

    AMRAP 6 mins
    9 wall balls
    6 Cl&Jerk @50/35kg
    3 bar mu / jumping bar mu / strict pull up/

    Goal: 2+ rounds in each amrap

  • 9.5. Torstai Workout

    Ring skills

    Wod
    For Time
    400m Run
    7/5 Muscle up
    400m Run
    7/5 Muscle up
    400m Run

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3x10 Strict TTB, RPE 3 to 3+