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

  • WOD Workout

    For time:
    100 renegade rows@ 2x22,5/15kg
    75 push ups
    50 burpee
    Timecap: 18 mins

    Extra:
    4x20 banded triceps extension. REST 60s

  • 111121 Torstai B Workout

    Every 2min for 6 rounds
    5 thruster 70/50
    7 bar over burpee

  • Strength Workout

    Power Snatch
    Build to a heavy 'reset triple' (10s between reps) in 6 sets. Rest 2:00

  • Lauantai 6.11. Workout

    Hs walk practice

    15 min for quality
    2-4 T2b
    4-8 Pull up
    4 Wall Walk
    Rest 1 min

  • Tabata Workout

    8 x 20s ON / 10s OFF:
    - Abs of your choice

  • Pe 5.11.2021 perus: maastaveto Strength

    Maastaveto 6x1 (70-75-80-85-90-95%)

    Etukyykky 3x3x50%
    -2s stopeilla
    -takakyykyn maksimista

    Lantionnosto yhdellä jalalla 3x8-15 / puoli

  • WOD “Szuromi” Workout

    Wod “Szuromi”

    Amrap 38 mins with a Partner

    38 Burpee Pull up
    83 Double under
    38 Cluster @50/35kg
    83 Double under
    38 OHS @50/35kg
    83 Double Under
    38 Cal Row/bike/ski
    83 Double Under

  • WOD Workout

    2 Rounds:
    30 total Front Rack Reverse Lunges 60/42.5kg
    15/10 Calorie Bike/Row/Ski
    Rest 3:00
    - Goal: Very hard effort. We apologize in advance to your legs “¯(ツ)/¯“

    Timecap: 12 mins

    Rx+: 70/52.5kg

    Extra:
    Double Leg Banded Hamstring Curl
    Accumulate 100 reps

  • Strength Workout

    Box Squat
    EMOM 8: 3 Reps.
    - A bit heavier than last week again
    - these are speed sets to a parallel box with a wider than normal stance

  • Strength Workout

    Box Squat
    EMOM 8: 3 Reps.
    - these are speed sets to a parallel box with a wider than normal stance
    - moderate weight