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
    2 Rope Climbs
    20 Barbell Rows @43/30kg
    200 Meter Run/Row/Ski or 400m Bike
    Goal: 3+ rounds
    Rx+: Legless Rope Climbs, @52/35kg

    Extra:
    Rollback Triceps: 3 x 10-12. Rest 60s.

  • 3 kierrosta maksimi toistot Workout

    3 kierrosta

    1 min sukkula juoksu 8m
    1 min käspaino tempaus 22,5/15kg
    1 min pyörä kalorit
    1 min käsipainolla 22,5kg/15kg laatikolle askellus 60/50 cm
    1 min tiukka yleisliike
    1 min tauko

  • 6.5.2022 Squat Snatch Strength

    Build to a Heavy Double

  • 4.5.2022 Workout

    LIGHT-MEDIUM WEEK 2/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SQUAT JUMP & INCHWORM & PUSH UP

    3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

    5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

    3 WALL WALK

    --

    3x3 REVERSE PULL, medium grip
    3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
    3x FS + PP + BS + SJ + SPLT J, both side
    2x4 SPLT J, both side

    SN HIGH PULL full foot + SN Abv Kn + OHS
    4[1+2+2]@64-72% pal 2min

    --

    CL HIGH PULL full foot + CL Abv Kn + SPLIT JERK
    4[1+2+2]@64-72 ty-% pal 2min

    BACK SQUAT + 5 BARBELL JUMP@50% bw
    4x5@65-70% pal 3-4min

    ACCESSORIES 3 rounds

    8-12 KNEELING OH EXTENSION, BAND
    6+6 SINGLE LEG KB SWAP ~25% bw
    8-12 BB OH SIT UP

  • Extra Credit 06-05-2022 Workout

    Banded Pushdowns 3 x 30. Rest 60s.
    +
    - Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    For time

    10 Pistol squat
    4m HS Walk/ 1 wall walk
    20 Pistol squat
    8m HS Walk/ 2 wall walk
    30 Pistol squat
    12m HS Walk/ 3 wall walk
    40 Pistol squat
    16m HS Walk/ 4 wall walk

  • 5.5.22 Workout

    EMOM 16

    1) 2 rope climb
    2) 14 medball box step ups @9/6kg
    3) 40m heavy Farmers walk
    4) 3 man makers @2x18/12kg

  • 6.4.2022 Warmup Workout

    5 Min Foam Roll
    4 Min Ergo
    3 Rounds:
    20 reverse lunge + 1:00 Plank + 30s wall sit
    2 min Frog
    5GM
    5BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS
    then
    30 Double DB Seated Press
    30 Banded GM

  • Military precision Part II Workout

    The goal is to get exactly xxx m (for an example 200m) on the BikeErg (display).

    Do your penalty (calories), put a mark on the whiteboard (where your name is) and back in line and wait for your turn to go again. The person who has the most marks wins

    Penalty
    +/- 1-2m (from xxx m) = 15/12 Cal SkiErg
    +/- 3-5m (from xxx m) = 20/15 Cal Row
    +/- 6-10m (from xxx m) = 20/15 Cal Echo bike
    +/- 11m or more (from xxx m) = 10 Burpees

    If you hit exact given xxx m, you are relieved from doing penalty calories.

    The xxx m will change every ~10 min

    Time: 32 min

  • Pe 15.4.2022 penkki + kyykky Strength

    2lankun penkki Max1

    Etykyykky 3x5x40-60%
    -saa olla raskas

    Pystysoutu käsipainoilla 3x15-25

    Penkki käsipainoilla 3x8-15
    -kämmenet vastakkain