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

  • 29_12_2014 Workout

    Workout of the Day
    A.
    Take 10-12 minutes to practice cycling the clean and work up to a medium weight

    B.
    In teams of 5, relay through to complete 4 sets each of:
    500 Meter Row
    15 Hang Power Cleans (135/95 lbs)
    15 Chest to Bar Pull-Ups
    15 Wall Ball Shots

    *Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

  • AMRAPPIA... Workout

    WOD:

    15 MIN AMRAP
    - 20 x DU
    - 12 x etuheilautus 32/24kg
    - 12 x gobletsquat 32/24kg
    1 MIN LEPO
    5 MIN AMRAP
    - 15 x hollowrock
    - 10 x TTB
    - 5 x KTE

  • PARIWOD Workout

    PARIWOD

    • GHD AMRAP 5 MIN
    • vatsat x 30
    • hyper extension x 30
    • ham glute raise x 20

    1 MIN lepo

    PAINONNOSTO AMRAP 5min
    - etukyykky 70/50kg x 20
    - pushpress 50/35kg x 20
    - rive 70/50kg x 10

    1 MIN lepo

    HYPPYNARU AMRAP 5min (hyppynarulla saa hyppiä samanaikaisesti)
    - single x 100
    - DU x 100
    - takaperin single x 100

    1 MIN lepo

    5 MIN maksimi soutu

    1 MIN lepo

    5 MIN maksimi sync burpee

  • Gymnastics Workout

    voimistelua

  • Monday 24th September 2018 Workout

    Strength

    Back Squat

    2-2-2-2-2-max effort @75%

    5 heavy KB swings between sets

    Linear Progression:

    Squat 3 x 5 (+2.5kg)
    Press 3 x 5 (+2.5kg)

    WOD

    90 sec max rep barbell step-ups 40/30kg
    30 sec rest
    90sec max Cal row
    30 sec rest

    3 rounds for reps

    20"" box for men
    16"" box for women

    Afterparty

    3 banded Squats 50% 1RM
    6 depth jumps

    5 sets

    1min rest between sets

  • Wednesday 19/09/18 Strength

    Strength:
    5RM Snatch

    10 min EMOM:
    3 touch and go snatch AHAP

  • Strength 23-09-2018 Workout

    1a) DB Push Press: 3 x 8. Rest 30s.
    1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.
    *Use challenging weights for all sets. This is 3 ”work sets.”

  • Accessory work Workout

    3-5 rounds, rest as needed:

    1) 10 Double KB Sit-Up
    2) 5 Manmaker
    3) 6+6 Bulgarian Split Squat (weighted if needed)

    RPE 3-4

  • Strenght Workout

    3-4x
    A1: 10-12 Kneeling 1-arm arnold press L+R
    A2: 10-12 Barbell row on a bench

    3x
    B1: Max Overhead hold w/ 70-75% of 1RM OHS
    B2: Max plank hold

    All the sets must be unbroken. Rest as needed btw sets.
    Go heavy with arnold, but focus on stability.
    After overhead hold go straight into plank.

  • Olympic 12.9 Workout

    Split jerk
    1)
    20 minutes of split jerks. Technique or climbing.
    2)
    EMOM 9
    1.3 Split jerks (2 sec. pause in the dip and in the catch)
    2. 5 T'n'g split jerks
    3. Rest
    3)
    Paused Front squat. 6*2 around 70% of 1 rm