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

  • Nopeus/räjähtävyys Workout

    10 sarjaa spurtteja ja loikkia:
    3x3 loikat
    3x kiihdytys
    2x hölkkä-> spurtti 20m
    2x 20m spurtti

  • 24.07. WOD Strength

    Deadlift 1RM
    Find your one rep max of the day

    You Go I Go 2-3 rounds:
    10 Burbee
    10 WallBall
    10 DB Box step overs

  • Unknown heroes Workout

    For Time
    21 Front Squats (95/65 lb)
    21 Pull-Ups
    21 Sumo Deadlifts (95/65 lb)
    21 Push-Ups
    21 Push Presses (95/65 lb)
    21 Wall Climbs
    21 Squat Cleans (95/65 lb)
    21 Burpees
    21 Curtis P’s* (95/65 lb)
    21 Toes-To-Bars
    21 Double-Unders
    21 Power Snatches (95/65 lb)
    21 Broad Jumps
    21 Wall Ball Shots (20/14 lb)
    21 Box Jumps (24/20 in)
    21 Calorie Row
    21 Overhead Squats (95/65 lb)
    21 Kettlebell Swings (53/35 lb)
    21 Kettlebell Snatches (53/35 lb)
    21 Kettlebell Taters** (53/35 lb)
    21 Thrusters (95/65 lb)

    Time Cap: 45 minutes

    *One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

    **One “Kettlebell Tater” (video demo) is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat.

  • EMOM x 18 Workout

    6 rounds:
    1.) Sandback over bar (Shoulder Level)
    2.) Burpee + Climbing over box (120cm)
    3.) Row/Bike/Air run/Ski

    • Go hard, but sustainable pace.

    • Ohjeistus:

    • Aseta tanko telineeseen noin hartian korkeudelle. Kiinnitä tanko kuminauhoilla molemmista päistä telineeseen tukevasti.

    • Tangon voit asettaa myös matalemmalle, oman tason mukaan.

    • Käytä haastavaa säkkiä.

    • Nosta säkki aina tangon yli ja siirry säkin luokse.

    • Aseta kaksi boxia (60cm) päällekkäin ja kiinnitä boxit yhteen kuminauhoilla.

    • Voit halutessasi käyttää myös blockeja ja kasata niistä n. 120cm korokkeen.

    • Suorita ensin aina 1 Burpee ja ylitä Boxi kiipeämällä sen yli.

  • La 18.7.2020 Penkki Strength

    Band-pull-aparts 5x15-25

    Vipunostot taakse 5x15-25

    Kapea penkki 6x3x80% stopeilla

    Yhden käden punnerrus seisten 5x8-15 / käsi

  • Strength Workout

    EMOM 10:
    ODD Minutes: 4-6 Strict Chin-ups
    EVEN Minutes: 8-12 Strict Handstand Push-ups

  • Extra Credit 15-07-2020 Workout

    – Global Foam Roll Lateral Quads x 60s each
    – 45 Degree Half-Kneeling Hip Flexor Stretch x 60s each
    – Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

  • Morning Intervals Workout

    2x
    2min Row
    2min rest
    2min BikeErg
    2min rest
    2min Row
    2min rest
    2min Echo Bike
    2min rest

  • Squat accessory Workout

    4-5 rounds for quality:
    10 Back rack walking lunges
    15 GHD hip ext.
    20m Heavy KB/DB farmers carry

  • Back Squat Workout

    Max reps @90%