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

  • Saturday Madness Workout

    Teams of 2 (You Go , I Go, except synchro work)

    00:00-06:00:
    Max Machine Calorie

    06:00-12:00:
    AMRAP of:
    20 Synchronized Dumbbell Hang Snatches, 22.5/15 kg
    20 Alternating Dumbbell Box Step-ups, 22.5/15 kg

    12:00-18:00:
    AMRAP of:
    30 Pull-ups
    30 V-ups
    30 Hand Release Push-ups

    (RX+: C2B, kipping HSPU)

    18:00-24:00
    40 Synchronized Burpees
    max reps in remaining time Single Arm Dumbbell Thrusters, 22.5/15 kg

    24:00-30:00
    Max Machine Calorie

  • STRICT PULL UP STRENGTH Workout

    A) Weighted pull up
    4-4-3-3-2
    .
    .
    B) Strict pull up
    4sets:
    3-5 reps (controlled negative)
    .
    .
    C) Slow negative pull up
    4sets:
    3-5 reps (3-5s negative)

    Valitse itsellesi sopiva A,B tai C vaihtoehto kehittämään tiukan leuanvedon voimaa.Malta jättää kiloja tai toistoja tankkiin pyri lisäämään toistoja tai kiloja viikottain tai parin viikon välein

  • BACK SQUAT Strength

    Back squat

    4-4-3-3-2

    E3MOM /2-3rep in tank

  • ”Invictus engine” Workout

    Alkavalla 4 minuutilla 32 min ajan

    40/30 kaloria Soutu/pyörä/hiihto
    20 kahvakuulaheilautus

  • 20.11.2024 CLEAN HIGH PULL Strength

    *full foot, use straps
    2@90%, 2@95%, 2@100%, sn-%, rest btw sets 2min

  • MTB Workout

    25k Imported.

  • 20.11.2024 BasicWod Strength

    Deadlift

    3-3-3-3-3-3, building Heavy!

    Go Every 3:00

  • AMRAP 8 Workout

    AMRAP 8
    3 sandbag clean @M:50-70kg / W: 30-50kg
    6 hspu
    9 pull up
    .
    .
    Scaled AMRAP 8
    3 sandbag clean @M:50-70kg / W: 30-50kg
    6 pull up
    9 push up

    TARGET 4+ ROUNDS / PYRI PYSYMÄÄN TASAISESTI LIIKKEESSÄ JA PILKO GYMNASTICS LIIKKEET TARVITTAESSA, JOTTA NE EIVÄT "SULA" TÄYSIN

  • Basic Engine 17.11.2024 Workout

    9–10 rounds:
    • 4 min on the machine (mod. pace, 60-70%)
    • 1 min active break (walk/jog/mobility)

    You can use different ergs with your pair/group

  • Basic Engine Mobility #1 Workout

    8 x (48min in total)
    4 min on the machine
    2 min for mobility sets A/B

    Mobility sets:
    A. Chest & shoulders:
    5/5 plate windmill
    10 wb plate chest opener

    B. Lower body:
    5/5/5 wall squat
    5/5 prone hip external/internal rotation