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

  • Open 20.5 Workout

    For time, Partioned any way:

    40 ring muscle ups
    80 cal. Row
    120 wall ball shots (9kg/6kg)

    Time cap: 20 min

  • Takomo Next Level Workout

    A.) Every 3 minutes
    Back Squat
    3-3-3-2-2

    -building up and last double should be V*

    B.) EMOM 5
    30 DUs + 10m HS walk

    C.) 3 rds for time
    30/26 cal row
    24 WB shots
    18 C2B

    TC: 14 min

  • Box squat Strength

    Box squat

    4x6 Box squat (istu rauhassa boxille, terävästi ylös)

    *CORE PITÄÄ OLLA TIUKKANA KOKO AJAN! ÄLÄ "LÖSSÄHDÄ" BOXIN PÄÄLLE.

  • Running & Abs Workout

    5 rounds for time:
    150m Run
    20 Abmat sit-ups

  • EMOM x12 Workout

    CONDITIONING

    EMOM x12

    1) 7 Double KB Push Press 
    2) 1-2 Rope Climb

    Overall RPE 3 to 4, not all out, but with heavy breathing.

    Target: unbroken PP sets, use challenging loading

    Tailoring Options:

    Push Press→ decrease loading or use DB
    Rope Climb→ height or climbing from lying to standing

  • Olympic 30-31.10 Workout

    1)
    narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

    2)
    30 minutes for heavy singles

  • "Carrot Tops" Workout

    AMRAP 6 min
    12 SA DB snatches (or KB)
    9 goblet squats

    P: 32/24 kg KB
    B: 24/16 kg KB
    O: 22,5/15 kg DB
    Y: 16/12 kg KB
    W: 12/8 kg KB

  • Bench & Rowing Workout

    10-9-8-7-6-5-4–3-2-1 reps for time:
    Bench press @85/60kg
    20/17cal Row btw rds.

  • EMOM x10 Workout

    CONDITIONING

    EMOM x10

    1) 8-15 TTB
    2) 30-50 DU

    RPE 3 to 4

    Target: unbroken sets

  • 28.10.2019 Sali Workout

    Lämmittely:
    3 krs.
    5 Etukyykky
    5 rive riipusta
    5 Pystypunnerrus
    5 takakyykky
    5 niskasta työntö saksiin

    15+15 Pidgeon pose 10+10 Scorpion

    Rive polvelta + etukyykky + työntö

    (1+1+1)x81x2
    (1+1+1)x87x2
    (1+1+1)x91x2
    (1+1+1)xmaksimi x 3

    raakarive puolesta reidestä, 3 sek pause kiinniotto syvyydessä + raaka työntö

    (1+1)x2x75%
    (1+1)x2x80%
    (1+1)x2x90%

    Etukyykky
    5x75%
    5x80%
    5x85%