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

  • 12 min 3 liikettä Workout

    12min

    20 venäläinen kahvakuulaswingi
    10 maljakyykky kkn kanssa
    10-20 istumaannousu

  • AMRAP18 Workout

    200m row
    8 DB hang squat clean @2x17,5
    16 pushups on DB

  • Saturday Madness Workout

    A)
    AMRAP 9 in teams of 2:
    250 Meter Bike
    5 Hang Power Cleans @60/42.5
    50 Meter Farmer Carry @32/24kg

    Rest 2:00

    AMRAP 9:
    250 Meter Bike
    7 Power Cleans
    50 Meter Farmer Carry

    Rest 2:00

    AMRAP 9:
    250 Meter Bike
    9 Barbell Rows
    50 Meter Farmer Carry

    One person completes a full round at a time
    Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
    Rx+: @70/50

    B)
    Prone Banded Hamstring Curl 4 x 25. Rest 60s.

  • Kehonhuolto Workout

    Kehonhuolto

  • Endurance Workout

    ”Chelsea”

    Every minute for 30min
    5 Pull-up
    10 Push-up
    15 Air squat

    Skaalaus: toistoilla esim 3-6-9

  • 231121 Tiistai Workout

    Deload week

    Easy aerobic conditioning
    30min AMRAP
    Person 1:
    2 wall walk
    6 strict toes to bar / knees to chest
    8 body row / ring row
    Person 2:
    AMRAP shuttle run

  • WOD Workout

    3 rounds for quality
    20 Cal Row/Bike/Ski
    15 Wall Ball
    10 Hand Release Push-Up or Weighted Push-Up
    Rest 1:00

    Timecap:13 mins
    Push-ups UB or 2 sets. Scale accordingly.

    Extra:
    Banded Overhead Triceps
    100 Reps AFAP.

  • Strength Workout

    Tri-Set x 3 sets!
    2-6 x Strict Chin-Up / Self Assisted Chin-Up
    Rest :10
    12 x Double DB Bent Over Rows
    Rest :10
    24 x Straight Arm Band PullDown
    Rest 3:00

  • Tempaus riipusta polven alta Strength

    4x2 @80-85%

  • Voimatempaus Strength

    4x3 @50-55% tempauksesta