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

  • Shoulder Press Strength

    Every 2 min for 12,5 minutes (5sets)
    5 shoulder press @70%

  • Pystypunnerrus pysäytyksellä Strength

    Pause shoulder press

    5 x 1

    Lift the barbell of the shoulder to the blind spot (a.k.a to the spot in air where you usually fail your shoulder press) hold 2 seconds and press the barbell up.

  • 100 Wallball Workout

    For time (Timecap: 8min)

    • 100 Wallball 20lb/14lb

    Every time you break a set perform 10 Toes to bar!

  • Back Squat 8-7-6-5 AHAP Strength

    Back Squat

    8-7-6-5 AHAP
    rest 2 min between

  • Amrap 10 Workout

    Amrap 10
    8 Box jumps 75/61cm
    16 Russian swings 32/24kg
    32 DUs

    Goal 3+ rounds
    -ota sellainen paino jolla voit tehdä UB swingit joka kierroksella. Treenin idea, että pysytään tasaisessa vauhdissa koko 10 minuuttia.

  • Etukyykky 8,6,4 Strength

    Etukyykky 8,6,4 aloita 1. työsarja @70%

    tauot 2 min.

  • Shoulder Press Strength

    Add another 1-2.5kg to previous total (90%+2.5+2.5kg)

    Please talk to the coaches if the last cycle was tough or you missed sessions!

    Week 1: 65% x 5, 75% x 5 85% x 5+

    Push on the last set and post reps.

  • UNBROKEN 2017 Qualifier Workout

    LAJI 1
    5 min AMRAP
    Buy in: 100 Double Unders
    Rest of the time: AMRAP Wall Ball

    LAJI 2
    7min Time to Find Max.
    Weight for the Complex:
    SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT

    2min REST

    LAJI 3
    In 4min Time Cap

    3 Rounds
    3 Clean (60kg for men, 40 kg for women)
    15 Chest to Bar Pull Ups

    If completed before 4min, add 4min to do
    3 Rounds
    3 Clean (80kg for men, 55 kg for women)
    12 Chest to Bar Pull Ups

    If completed before 8min, add 4min to do
    3 Rounds
    3 Clean (100kg for men, 70 kg for women)
    9 Chest to Bar Pull Ups

    Type all your scores in the comments, GOOD LUCK :)

    https://vimeo.com/232166042

  • Saturday Intervals Workout

    3 Total Rounds of;

    2 Min AMRAP; 5 Power Snatch 40/30KG, 20 Wall Ball.
    2 Min Rest
    2Min AMRAP; 10 Thruster 40/30, 10 Burpee Box Jump.
    2 Min Rest

    Push hard on each AMRAP and avoid any rest! Idea is to get as many reps as you can and continue to move well under fatique. Record reps for each AMRAP and post to wodconnect.

  • Rowing, running, G2Os and back squats Workout

    Start a running clock for 30 minutes.

    In the first 15 minutes

    In the second 15 minutes

    • run for 2000m
    • for the time remaining do as many back squats as possible with 60/40kg (bar starts from the ground)

    your score is the total amount of g2o and back squats.