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

  • Liikepari Workout

    4 rounds

    6-8 push press
    - rest 90 sec
    15 heavy kb swing
    - rest 90 sec

  • Parin kanssa PK Workout

    45 min AMRAP

    With a partner, do each set in turns. Try to keep the pace low enough for basic conditioning.

    400 m run
    20 slamball (14/20lbs)
    1 legless ropeclimb
    400 m row
    10 burpee
    1 legless ropeclimb
    400 m ski
    10 thrusters (15/20kg)
    1 legless ropeclimb

    Partner A runs 400 m, partner B rests, the partner B runs 400 m, partner A rests, then the same with slamball, ropeclimb etc.

    Scale ropeclimb: 2 normal ropeclims or 6 descends.

  • Quality work Workout

    A) AMRAP 8 for quality:

    3 (weighted) chin up
    6+6 box step down
    5+5 half kneeling DB windmill

    • rest as needed

    B) AMRAP 8 for quality:

    7+7 double DB renegade row
    7+7 pike 1-leg lift over DB
    5+5 weighted pistol (to target)

  • 20 min AMRAP of mobility Workout

    Use 20 minutes to do some mobility exercises and stretching

  • 18.8.2021 ( Deadlift ) Strength

    Deadlift

    1 x 3 x 75%
    1 x 2 x 80%
    1 x 2 x 85%
    1 x 2 x 90%
    1 x 1 x 95%

    Sendoff 3:30

  • ”One Arm Bandit” Workout

    One Arm Bandit

    3 kierrosta yhdellä käsipainolla 22,5/15kg

    10 tempaus vasen
    10 askelkyykky kp pään päällä vasen
    10 tempaus oikea
    10 askelkyykky kp pään päällä oikea
    10 raaka rinnalleveto vasen
    10 etukyykky vasen
    10 raaka rinnalleveto oikea
    10 etukyykky oikea

    aikaikkuna 10-15min

  • 14.12.2021 Strict Ring Dips ( Test ) Workout

    Strict Ring Dips

    1 Set Max Strict Ring Dips

    Use Band you can complete 10+ when fresh. You can do dip between boxes or bench dip

  • Shirts and Skins Workout

    For time:
    30 Power Cleans @70/50kg
    10 Front Squats
    30 Bar Facing Burpees
    10 Front Squats

    • Moderate weight for cleans that allows 3-5 reps unbroken
    • Time Cap = 8:00

  • Triangle Week 2 Workout

    Week 2:
    40 Min EMOM
    1. Row 16/13 Cal
    2. Bike 16/13
    3. 17 Wall Balls
    4. Rest

    Reps have increased from last week. If it was tough then stick with the same reps you did last week.

  • Conditioning Workout

    AMRAP 12 / YGIG

    12 KBS 32/24kg
    12 Box step over w/ 2x DB´s 22,5/15kg
    12 Burpee