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

  • Deadlift 2x1 Strength

    Deadlift 2x1

    90-110 %

  • 3x4 min töitä 4 min lepo Workout

    4min
    15/12 cal soutu
    15 varpaat tankoon
    15 etukyykky 40/30kg

    4min lepo

    4min
    9/6 cal soutu
    9 varpaat tankoon
    9 etukyykky 50/35kg

    4min lepo

    4min
    6/4 cal soutu
    6 varpaat tankoon
    6 etukyykky 60/40kg

  • Lepopäivä Workout

    Rest day - what did you do?

  • Ke 25.8.2021 perus: penkki Strength

    Kulmasoutu 5x10

    Penkki 12x30%, 10x40%, 8x50%, 6x60%, 4x70%

    Ojentajat kumpparilla 5x20

    Lattiapenkki käsipainoilla 5x8-15

    Lankku 1min + 1min + 1min (tavoitteet)
    -normaali / molemmat kyljet
    -2 kierrosta

  • WOD Workout

    15:00 Practice. Rest as needed to keep quality high.
    Use the Same KB for all moves.

    KB Flow #1
    - 10 x KB Ballistic Rows
    - 5/arm x Single Arm Swings
    - 5/side x Squat + Rotational Press
    - 5/side x Clean to Reverse Lunge
    - 5/side x Single Arm Snatches

  • WOD Workout

    5 Rounds for Time
    15 DB Push Press @22,5/15kg
    15 Box Jumps w. step down @60/50cm
    15 Toes to Bars kipping
    Timecap: 16 mins

    Goal: Complete all work in 2 sets or less.
    This should be 80-85% effort.
    Rx+: Add 1-3 Ring Muscle-ups after each round

  • NBT syvä joki Workout

    3x 16min EMOM
    I
    1. 4cluster 70/50kg
    2. 40 DU
    3. 1 legless rope climb + 1 rope climb
    4. 16 GHD sit-ups

    II
    1. 4 MU
    2. 8-12 Ring dip
    3. 12 1-ARM DB OH walking lunges
    4. 12 Renegade row

    III
    1. 8 strict HSPU
    2. 14 box jump over
    3. 10m HS WALK
    4. 6 D-ball over shoulder

  • Gymnastics Skill Work Workout

    10 Rounds for quality:
    20-30 DU
    1 Rope Climb 4m
    - Rest 1-1:30 btw rounds

    Work on rope climb quality and technique.

  • "SHEGO" Workout

    AMRAP 8:
    1, 2, 3, 4,...Deadlifts @100/70kg
    4 Burpees Over Bar
    - Add 1 rep to the deadlift each round

  • 8 min + 8 min töitä 4 min lepoa Workout

    8min
    sisäänosto 400-800m juoksu (4-5min)
    loppuaika
    20-30 tuplanaruhyppy
    15 thruster 35/25kg

    4min lepo

    8min
    sisäänosto 400-800m juoksu (4-5min)
    loppuaika
    20-30 tuplanaruhyppy
    15 valakyykky 35/25kg

    Valitse mieluummin kevyt paino tankoon, jotta pystyt pitämään intensiteetin korkeana