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 12:00
    10 Toes to Bar
    10 Shoulder to Overhead (60/42.5kg)
    200 Meter Run / Row 250m

    Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

    Goal: 4+ rounds

    Extra:
    Banded Pull-aparts: Max reps in 2:00

  • Clean & Jerk Strength

    • Triples, doubles, singles. Go by the feeling and focus on movement

  • Power Snatch Strength

    • Triples, doubles, singles. Go by the feeling and focus on movement

  • "Cindy's Tuesday Strokes" Workout

    5 Rounds:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    20/16cal Row

  • Conditioning Workout

    Split the group in half!

    Team “A”
    Death by cal row
    1st minute 6 cal
    2nd minute 7 cal
    3rd minute 8 cal
    4th minute 9 cal
    5th minute 10 cal
    .
    .
    .
    You stop when you fail completing the necessary amount of cals in the given minute.

    REST about 5 mins and complete the other challenge!

    TEAM “B”
    Death by wall ball@9/6kg + KB USA swing @24/16kg
    1st minute : 4 wall ball + 4 USA swing
    2nd minute : 5 wb + 5 swing
    3rd minute : 6+6
    4th minute : 7+7
    5th minute : 8+8
    .
    .
    .
    You stop when you fail completing the necessary amount of reps in the given minute.

    REST about 5 mins and complete the other challenge!

  • 191121 Perjantai C Workout

    Accessory
    3 rounds for quality
    20 one arm DB oh reverse lunges
    20 back extension

  • Muscle and power 17.1.2022 Workout

    1a) bench press 5x5x75%
    1b) hauiskääntö 5x10
    1c) l-sit 5x10s
    2) 3 kierrosta supersarjana
    5 nojapuut dippiä
    10 punnerrusta
    15 käsipaino pystypunnerrusta

  • Morning Intervals Workout

    6x
    4:30min Work (switching machines every 90sec)
    1:30min Rest

  • Saturday Madness Workout

    In teams of 2:
    Buy In 2000m row
    Then,
    3 Rounds of:
    100 Double Unders
    50 Wall balls @9/6kg
    25 Squat Cleans @60/42.5kg
    *One person works. Split as needed.
    Timecap: 30 mins

  • 17.1.2022 Workout

    STRENGTH PROGRESS 6/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    8 GOOD MORNING PRESS, BB

    3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

    5 + 5 WALL PRESS STRAINGHT LEG EXT.

    POWER JERK
    4x3@nousu 78%, 4x3@82-87% ty-% pal 2min

    SEATED PRESS
    4x5@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, pal 3min

    BACK SQUAT
    female: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@68%, 3@75%, 6@70% pal 3-4min

    male: 3x3@nousu 62%, 3@70%, 6@62%, 3@70%, 6@64%, 3@70%, 6@66% pal 3-4min

    ACCESSORY
    2 x 60 sec REVERSE PLANK
    2 x 12 ROLL ABS