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

  • CrossLifting Workout

    A) EMOM 10:00
    1 cluster
    - Start around 50-60% 1RM or moderate weight
    - Build up to a heavy single or a daily max

    B) For time with a partner (You go, I go)
    30 clean and jerks@50/35 kg
    -rest 2:00-
    20 clean and jerks@60/43 kg
    -rest 2:00-
    10 clean and jerks@70/47 kg

    Time cap: 12:00
    Rx+ weights:
    60/43 kg
    70/47 kg
    80/61 kg

  • Maanantai 6.1.25. FN (omatoimi) Workout

    Warm Up
    2 sets
    2 min bike,row, ab, run
    8-10 Half Kneeling Thoracic Rotation w/Lift Off (R/L)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    5 90/90 Hip Switch w/Heel Lift (R/L)
    then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weight

    Strenght
    Tempo Back Squat 4x6reps @55%+ of 1rm
    building to todays heavy 6 rep set. rest 2.5-3.5 min bwn sets.

    Metcon
    Emom 16
    odd : 2 hang power snatch + 2 ohs @60-80% of 1rm power snatch
    even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

    Huom tee jotku selkeämmät lämmöt alle ennen kyykkyjä jos ei saa selvää noista

  • Yks ergo tähä välii Workout

    In teams of 2 YGIG

    30 Deadlift 100/70kg
    500m Erg
    30 KBS 32/24kg
    500m Erg
    30 OHS 50/35kg
    500m Erg
    30 Bar over burpee
    500m Erg
    30 Pull-ups
    500m Erg
    30 Devils press alt. 1x22,5/15kg
    500m Erg
    30 DB thruster 1x22,5/15kg
    500m Erg

    TC: 42min

  • Strength Workout

    1x [ 1 Power Clean + 1 Hang Power Clean ]

    12 min to build to today's heavy 1+1.

  • Rowing Marathon Workout

    For time

    Row 42,195 km

  • Press (max) 1 RM Strength

    Press (max) 1 RM

  • NBT Roihupellon rykäisy Workout

    3 x 12min EMOM / Rest 3min

    1)
    1. 3-6 BMU / banded / box mu
    2. 8 reverse lunges (60 / 45 kg)
    3. 10 HSPU
    4. 12 air squat

    REST 3 min

    2)
    1. 40 DU
    2. 6-10m Hs walk / 20 Shoulder taps
    3. 12 Db Snatch 17,5 / 22,5 kg
    4. 6 burpee over DB

    REST 3 min

    3)
    1. 1-2 rope climbs
    2. 10 box jump over
    3. 4 DL + 4 hang power clean + 4 push jerk
    4. 8 pistol squat

  • 291224 SPORT Workout

    OMATOIMITREENI
    SPORT ohjatut tunnit ovat tauolla VK 52 & VK 1

    A) Squat clean ladders
    3-2-1 for time @60-65-70% 1RM
    Rest 2min
    3-2-1 for time @65-70-75% 1RM
    Rest 2min
    3-2-1 for time @70-75-80% 1RM
    Or you can go: 65-70-75 / 70-75-80 / 75-80-85% 1RM

    B) AMRAP20
    500/450m row
    50 double under
    20m DB front rack walking lunge 2x22,5/15
    10m handstand walk / 3 wall walk

  • BENCH PRESS / OR SHOULDER PRESS Strength

    Bench press / or shoulder press

    6-4-2-2

    E3MOM /2-3rep in tank

  • For time Workout

    60 wall-ball shots
    50 toes-to-bars
    40 push-ups

    Scaled WOD
    For time:
    30 wall-ball shots
    20 hanging knee raises/sit ups
    10 push-ups from the knees/worm push up