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

    3 rounds for time of :
    15/15 one arm KB OHS
    30 KBS
    10 Ring Dips

    Timecap: 14 mins

  • Strength Strength

    5 sets of 2 reps
    heavy OHS

    • 2 mins rest between sets
    • you can use narrower grip depending on your mobility

  • Morning Intervals Workout

    8x 30sec ON/15sec OFF

    A) Row
    B) Jump-complex
    C) Idiot Run
    D) Burpee Lateral Jump

  • Extra Credit 20-03-2018 Workout

    AMRAP 8:
    Unilateral KB Carry x max 15m trips
    DB Split Squat x 6-8 each.
    Banded Pull-aparts x 15

  • Kehonhuolto Workout

  • 12min EMOM Workout

    12min EMOM:

    1) 10m KB OH Walking Lunge
    2) 10 Double KBS (eyelevel)

    Scale if needed. You should have more than 30sec rest on each minute.

  • Front Squats 4-3-2-4-3-2 Strength

    4 Reps @75 / 77,5%
    3 Reps @77,5 / 80%
    2 Reps @80 / 82,5%

    Rest 2-3min btw sets

  • 12.3.2018 Ma Kyykky Strength

    Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
    Kyykky 2x3x90% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
    Salkkunostot 4x4-6
    Staattiset vatsapidot 3-5 sarjaa

  • Strength work Strength

    Alternate for 5 rounds. Rest 1-2min between movements.

    5 Front Squat, AHAFA
    1-5 Strict MU

    Scale if needed. One option for strict MU is chest to rings pull-up.

  • 30 sec on, 30 sec off x 7 rounds Workout

    30 sec on, 30 sec off x 7 rounds

    Alternating movements

    Min1: Kipping pull-ups (max 8 reps)
    Min 2: Rowing for calories
    Min 3: burpees over the rower
    Min 4: rest

    L1: Kipping pull-ups
    L2: C2Bs