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

  • MOBILITY + 30MIN PK Workout

    MOBIILTY 15MIN (Lower Body)

    .

    PK 30MIN:

    40 ON/20 OFF

    Shuttle Run

    Superman

    SU

    Rope descending

    US Swing 12/16kg

    Knee raises

  • EMOM 10 min Strength

    EMOM 10 minutes
    * 5 Hang Power Snatches

    • increasing weight, as possible

  • EASYWOD 05102019 Strength

    Etukyykkyteknikkaa

    5 x 5 etukyyykky, sopiva paino, tekniikkaan keskittyen

  • Loosers bleed, Champions sweat // Assault bike finisher Workout

    2 rounds

    • 1 minute @ 300watts
    • 30 seconds break

    2 Rounds

    • 40 seconds @ 400watts
    • 30 seconds break

    2 rounds

    • 30 seconds @ 600watts
    • 30 seconds break

    2 Rounds

    • 20 seconds @ 800watts
    • 1 minute break

    Score is your total calories

  • WARM-UP Workout

    3 rounds
    20cal Row
    10+10 Single Arm KBS (eye level)
    5+5 KB Windmill video
    5 Box Jump 75/60cm

    Squat Flow with a Plate video + Snatch Drills video

  • WOD Workout

    EMOM 20'
    1: 10-15 Target burpee
    2: 5-7 DL @80/50kg
    3: 5-5 KB snatch @16/12kg
    4: 1' rest

  • Weightlifting strength Strength

    • 3-3-3 of:
    BB Power Snatch
    3RM
    90% 3RM 3-3 reps
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • AMRAP 10 Workout

    300m Row
    15 Box Jump 50/60cm
    10 Push Up

  • Ma 30.9.2019 Kyykky Strength

    Kyykky 1x90%, 1x95%, 1x100%

    Apuliikkeet Sali:
    -suorinjaloin mave 5x10
    -situps x20, hypyt x10, etuheilautus x20 : 3-5 kierrosta

    Apuliikkeet Masters Sm:
    -walkout´s 3-5x100-120%
    -yhden käden kulmasoutu kp 5x6-12
    -linkkarit 5x8-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

  • Intervals Workout

    30s work / 30s Rest:
    - Row cals (Goals for M: 7/8/9/10/11, W: 5,6,7,8,9)
    - Push-ups
    - Ski cals (Goals for M: 6/7/8/9/10, W: 4,5,6,7,8)
    - Strict chin-ups
    - AB (Goals for M: 65/70/75/80/85, W: 55,60,65,70,75 RPM.
    - Battle rope
    - Run 8/9/10/11/12 km/h
    - DU (at least 30 / round)
    Rest 4min
    Repeat 5x

    Score the reps from PU, CU, BR And DU.
    In battle rope, both arms = 1 rep. Arms got to go over shoulder level.