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 29/03/24 Workout

  • 29.3.2024 C) SNATCH BALANCE + OHS Strength

    *rack
    3+3@up to RPE10 *could do 0-1 more reps,
    then DROP SETS 3x[3+3]@-10% *target load of max ~77%, rest btw sets 3min

  • WOD Workout

    IN TEAMS OF 2.
    AMRAP x 20 MINUTES
    10 Alt. Pistols or Scaled Option
    6 Bar Muscle-Ups or Strict Pull-Ups (assisted as needed)
    4 Front Squats@70/47kg
    P1 works while P2 completes row/bike/ski calories. Once P1 has completed a full round, partners switch.

  • BASIC CONDITION Workout

    30min amrap
    11 KB swing
    11 box jump
    run 3 rounds käytävä
    11 burpee
    11 wall ball

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10 cyclist squat
    15 GHD hip extension
    45-60s D ball hold

  • Intervals Workout

    E5MOM, 4 rounds:

    30/20cal row
    15 front squat @40/30kg
    15 bar facing burpee

    Target under 3-3,5min / kiihtyvä tahti, jokainen edellistä nopeampi

  • Treeni 2 Workout

    Warm Up
    Ota yleislämmöt ja liikkuvuudet alkuun ja sit liike preppausta miten tarvitsee ja homma käyntiin.
    Easy pace cardio
    Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
    ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
    palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
    puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
    Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

    Easy pace cardio
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 C2B OR pull ups, go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 4-6 strict or kip hspu , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 toes to bars , go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 2-3 wall walks , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 wall ball shots, go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 6-10 pistol squats , go every 30-40 sec

  • 26.3.2024 BasicWod Workout

    BEC 48

    15 Minutes Of :

    30/21 Cal Row
    8 + 8 One Arm Bench Press
    8 + 8 One Legged Knee Raise

    Rest 1:00

    15 Minutes Of :

    30/21 Cal Echo Bike
    30 Sit-Ups
    30 Lunges

    Rest 1:00

    15 Minutes Of :

    10 Strict Chin-Ups
    20 Kettlebell Swings
    30 Air Squats

  • With a partner Workout

    With a partner, complete as many rounds
    as possible in 16:00 of:
    20 burpees
    4 rope climbs
    – One partner works at a time.

    scaled WOD
    With a partner, complete as many rounds
    as possible in 16:00 of:
    12 burpees
    4 pull-to-stands
    – One partner works at a time.

  • 19.3.2024 BasicWod Workout

    3 Rounds for time of :

    17 Squat w/ KB 24/16kg
    23 Kettlebell Swing 24/16kg
    30 Sit-Ups

    TC 10