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

  • Thruster Strength

    Thurster 3 x 5

  • Painonnosto 2 Halting snatch deadlift Strength

    4 x 3 Halting snatch deadlift (heavy)

  • EMOM 30 min Workout

    EMOM for 30 minutes of (6 rounds):

    1) 10-15 DB Bench press

    2) 10-15 Toes to bar

    3) 10-15 HR push-ups

    4) 10-15 Ring-rows

    5) REST

    Choose light to moderate weights/rep scheme.

  • Partner WOD: AMRAP 30min Workout

    AMRAP 30 min

    Teams of 2:
    100 Wallballs 9/6kg
    50 HSPU OR 70 Push Press 42,5/30kg
    100 DB Snathces 22,5/15 kg (alternating)
    50 Burpees
    100 Double Unders / 300 SU`s
    50 Box Jumps
    1000m Row

    Scoring: Rounds + Reps

    *Yksi tekee kerrallaan. Toistot saa jakaa miten haluaa.

  • Row Workout

    Row

    With partner 6 rounds (each) for time:
    500m row
    *You go, I go

    Timecap: 28 min

    *Viime viikolla soudettu tätä progea pareittain 250m.

  • Strength Strength

    Db row 4x10/10

  • Ke 1.12.2021 penkki: maksimeihin valmistava Workout

    Käsien pyörittely (liike lähtee lavoista!!!), tangossa roikkumista, kiertäjät, alaselän lämmittely, kevyet aktiiviset venyttelyt… 20min

    Penkki 4x2 (40-50-60-70%) 20min
    -stopeilla

    2lankun penkki Max3 (päivän kunto, EI FAIL!!) 20min

    1lankun penkki 1-2x1 (sama rauta mikä 2lankun penkissä) 20min

    Vap.val. yläselkää 50-100 toistoa

  • T2B tech Workout

    1a) Strict T2B 5x3
    1b) kipping leg raise 5x10

  • Accessory work Workout

    5 Round NOT for time
    100m 90°- Dumbbell carry (light-medium)
    5 curls penalty if break
    1min rest btw rounds
    Use KBs if needed.
    Easy and steady pace, no running.

    3 Rounds NOT for time
    12 Ring rows with challenging angle.
    00:15 rest
    12 paused dumbbell shrugs (heavy)
    3s. pause
    Use KBs if needed

  • Paced Rowlen Workout

    E5MOM for 15min (3 rounds)
    500/400m Row / 30/24cal AirBike
    24 KB-Swings (American)
    12 Pull-ups