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

  • Functional Sunday Workout

    Warm-Up

    2 Sets
    Yoga Push Up x 8
    Prone Snow Angels x 8
    Side Plank Rotations x 8/side
    ——————————————————-

    3 Sets (or AMRAP 8)
    10 Kipping Toes to Bar
    20 Anchored Feet Sit Ups
    250/200 meter Row/Ab/Ski @ 90% effort
    rest 1min between sets

    ————————————————-

    2 Sets
    20 Banded Tricep Push Downs
    20 Banded Bicep Curls
    20 Banded Face Pulls
    -rest 1min between movements-

    —————————————————

    Shoulders + Arms
    3 sets
    A1) 1/2 Kneeling Strict DB Press: 8-10/arm; rest 60sec
    A2) DB Parallette Tricep Push Up: 8-10reps; rest 60sec
    A3) Alt. DB Bicep Curl: 8-10reps/arm; rest 60sec

    • Every movement: Fast Up, 3 sec Down!!

  • Conditioning 02-04-2022 Workout

    Partner workout:
    40-30-20-10 Hang Power Cleans @70/45kg
    10-8-6-4 Rope Climbs
    40-30-20-10 Wall Balls @20/14lbs

    • Time cap 30:00

  • NBT #*ittumitäpaskaa Workout

    EMOM 4 rounds each /Rest 2min after every 12minutes

    Total 56min 💩💩💩

    1. C2B/pull up 7-12
    2. OH Lunges 16

    3. DB snatch 16
      Rest after 4rouds

    4. SHSPU 60%max

    5. Heavy WB 10

    6. AB 9-15 cal
      Rest after 4rouds

    7. Rope 2-3

    8. Push up 65% max

    9. Box over Burpee
      Rest after 4rouds

    10. C&J 40-60kg / 30-40kg 5

    11. Front squat 7

    12. Hs walk 2-12m
      Rest after 4rouds

    Your text here...

  • Bench Press Strength

    5 sets of Bench Press
    Set 1-2: 5 @70%
    Set 3-4: 5 @75%
    Set 5: 5 @80%
    - Rest 2min btw sets

  • 2x 15 min AMRAPS with partner Workout

    Partner Amrap 15
    30cal row
    40m D-ball/sandbag carry

    rest 5min

    Partner Amrap 15
    30cal c2bike
    40m plate push @20/15kg

  • 50 min laite ja kehonpaino Workout

    0-10min
    Maksimi kalorit soutu/pyörä/hiihto

    10-30min
    6 yleisliike
    10 istumaannousu
    16 askelluslaatikolle

    30-40min
    100/80 kaloria soutu/pyörä/hiihto

  • Back Squat Strength

    5x5 Back Squat @78-82%
    - Rest 2-3min btw sets

  • Ke 16.3.2022 kyykky Strength

    Goblet-kyykky 3x10

    SitUps 3x10
    -räjähtävä (käsillä ”vauhtia”)

    Kyykky 2x2x80%

    Stoppi-kyykky 3x3x60%

    Etuheilautus 3x20

  • Gymnastics Workout

    Ring muscle up
    - ring swing
    - low ring turns, feet on the ground/ banded
    - jumping ring muscle up

    15 rounds for time

    1 ring muscle up/ Bar muscle up/ 3 strict pull up
    4 + 4 single arm DB STOH
    4 burpee over DB, facing

    TC 18min

  • Split Jerk Strength

    5 sets of Split Jerk
    Set 1: 3 @70% 1RM
    Set 2: 3 @72%
    Set 3: 2 @75%
    Set 4: 2 @80%
    Set 5: 2 @85%
    - Rest 2-3 mins btw sets.