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

    AMRAP 10
    5/4 Cal Bike/Row
    6 Burpees
    8 each Renegade Rows (22,5/15kg)
    – Goal: Challenging effort
    6+rounds
    Rx+: (27,5kg/) (Calorie Ski)

    Extra:
    Bicep Carry
    4 x 30 Meter Carry. Rest 60s
    – Go light!

  • Overhead squat Strength

    OHS: 5x3

  • Hang snatch Strength

    4 x 1 snatch grip deadlift + 2 hang snatch 70-75%
    4 x 2 hang snatch 75-80%
    4 x 1 hang snatch 80-90%

  • Rope climb Workout

    Warm up (15min) Hyvä lämmittely.

    Pääpointit: -olkapäiden lämmittely -latsien/keskivartalon ja lantion aktivoinit

    Ennen köysilukon harjoittelua:
    Roikunta köydessä 3 x 10s
    Roikunnasta polvien nosto ylös 3 x 3-5

    Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

  • 18.7.2024 BasicWod Workout

    AMRAP 7

    1-2-3-4-5...etc
    Push-Ups
    Air Squat

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    4x 4min ON 2min OFF

    A)
    8 Boxin yli burpeeta
    10 KP-Mavea
    12 KP-tempausta riipusta (painot molemmissa käsissä)

    B)
    15/12 Cal
    10 Leukaa tai rengassoutua
    12 Istumaannousua

  • 130724 Lauantai Workout

    Partner workout

    AMRAP 10
    20 double DB hang squat clean 2x22,5/15
    20/16 cal row

    Rest 2min

    AMRAP 10
    2-4-6-8... rope climb
    12-14-16-18... box jump over 60/50

    Share repetitions with partner

  • 13.7.2024 Kipping Technique Workout

    Kipping Technique

    Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

    Time 15 minutes.

  • WOD Workout

    For Time w. a partner

    0:00-20:00
    9 Box Jump w Step Down (60/50cm)
    12 Alternating DB Power Snatch @22,5/15kg
    15 Butterfly Sit-ups

    22:00-32:00
    Max 40 Meter CrossBody Carry
    (Front rack- Overhead)

    – Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

    Extra:
    Wheels on the Bus
    3 x 30-45s. Rest 60s.