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

  • AMRAP 18 Workout

    AMRAP 18
    4 Bar Muscle-Ups
    8 DB Snatches 22,5/15kg
    16 Wall Balls
    10-20-30-40-… Double Unders

  • Strength Workout

    12 Min EMOM of:
    BB Back Squats
    75-80% of 10 @ 9 RPE 2 reps (0:03 pause on 1st rep)
    Pause @ bottom
    Usa il 75-80% del carico 10 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
    mentre la seconda rep è normale.

  • Farmari WOD Workout

    🥦🥦🥦🥦🥦🥦
    6 kierrosta parin kanssa

    400m juoksu
    50m farmarikävely KK/KP
    40 ilmakyykky

  • METCON Workout

    EMOM20:

    1) shuttle run
    2) ub sets of push-ups
    3) row
    4) ub set of strict pull-ups

  • Maanantai 8.8.22. Workout

    Maanantai
    Warm Up
    3-5 minuuttia kardiolaitteella yleislämpöä
    ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
    band pull aparts + banded hip activation

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 Muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 hang power snatch

    Weightlifting&Strenght
    Every min for 3 minutes
    2 Hang Power Snatch + 1 Power Snatch @60-65%
    rest 2 min
    Every min for 3 minutes
    1 Hang Power Snatch + 1 Power snatch @70-75%
    rest 1 min
    Every 30sec for 6 times (3 mins )
    2 Power snatch @80-85%

    Snatch Balance + OHS
    4 sets 2+2 reps @60-85% of 1rm snatch
    go every 2-2.5 minutes

    Box Squat to Bench 5x2 reps ,build to 80-85% of 1 rm
    Go new set every 2-2.5 min.

    Accessory&Skill work
    For Quality
    Every 3 min for 12 minutes (4 sets)
    10 double db hang power cleans
    10m front rack lunges @12.5-15/17.5-22.5kg (2xdb)
    10 double db push press

    Cool down
    2-3 min light cardio
    1+1 min banded bully strech
    1+1 min pakara venytys
    1-2 min nivusten venytys

  • ”Isabel +Teini-Isabel + Baby-Isabel” Workout

    Aikaa vastaan:

    ”Isabel”

    5min lepo

    ”Teini-Isabel”

    5min lepo

    ”Baby-Isabel”

    (Skaalaus: Aloituspaino sellainen, että ekassa setissä menee alle 5min. Vähennä aina seuraavaan settiin painoa noin 15%)

  • Fitness Workout

    A.
    Three sets of:
    Goblet Squats x 8-10 reps @ 30X1
    Rest 60 seconds
    Ring Rows x 10-12 reps @ 2111
    Rest 60 seconds
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 60 seconds
    Double-Under Practice x 60 seconds
    Rest 60 seconds

    B.
    Four rounds for time of:
    Run 200 Meters
    20 Wall Ball Shots
    10 Strict Pull-Ups

  • Fitness Workout

    A.
    Three sets of:
    Strict Pull-Ups x 6-8 reps @ 21X1
    Rest 45 seconds
    Bottom’s Up Kettlebell Walk x 100′ each arm
    Rest 45 seconds
    Turkish Get-Up x 2 reps each arm
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Renegade Rows
    20 Box Jumps
    Run 200 Meters

  • Fitness Workout

    Push press

    5 x5 (Nousevat painot)

    Joka minutti, 10 minuttia

    1 min 8-10 x rengassoutu
    2 min 15 x "levypainon" nosto

    5 kierrosta pareittain (molemmat)

    200m soutu
    10 punnerrus (kumpparilla tai boxille)
    15 kyykkyä

  • Saturday Madness Workout

    Partner Workout!
    50-40-30-20-10
    Power Cleans @52/35kg
    Wall Balls @9/6kg
    Row/Ski/Bike Cals

    Timecap: 30 mins

    Rx+: 60/42.5kg
    Split work as you wish!