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

  • STAMINA Workout

    Every 5min 4 rounds
    Ergo 20-40cal (max 2min)
    8- 12 hang power snatch (max 1min)
    8-15 burpee to plate (max 1min)
    * -lepo pitää jäädä vähintään 1min*

  • Strength + Skill Workout

    EMOM x 8 MINUTES
    Options;
    1-3 Strict Deficit Handstand Push-Ups
    or
    2-4 Strict Handstand Push-Ups
    or
    3-5 Box Pike Push-Ups
    or
    3-5 Strict Seated DB Press
    RPE 7

  • 23.4.2024 BasicWod Workout

    6 Sets x Every 4:00

    14 Bicep Curls, alternating
    10 Banded Triceps Press
    20 Tuck-Ups

  • 21.4.2024 EasyWod Workout

    AMRAP 12, With Partner

    Other Row Calories
    Other Plank Hold

    Change as you like.

  • 21.4.2024 EasyWod Workout

    6 Sets x Every 4:00

    14 Bicep Curls, alternating
    10 Banded Triceps Press
    20 Tuck-Ups

  • Muscles & Machines in groups of 4 Workout

    E7MOM x6 - in groups of 4:
    a) 20 sandbag over shoulder - YGIG
    + bike erg
    b) 6x10m sled push - YGIG
    + row
    c) 20 burpee double box get over (120 / 100) - YGIG
    + air bike / ski erg

    Treenin flow:
    2 hlöä ajaa koko ajan koneita, toiset kaksi tekee liikeparin ensimmäisen liikkeen YGIG-meiningillä. Toistot voi tehdä joko toisto kerrallaan vuorotellen tai pidemmissä sarjoissa.

    Rasittavuus: RPE 6-8, riippuen koneiden intensiteetistä.

  • Torstai 18.4.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    20 banded side steps + 20 banded air squat
    10 scapula rolls + 10-15 ring rows
    :20-30 wall walk hold
    then weightlifting skill for few minutes and start working sets

    Strenght
    8x3-position power snatch (hip, mid thigh, floor) last power snatch slow style
    rest 1-1.5 min bwn sets
    Snatch Deadlifts 4x5reps, building in weights
    rest 1-2 min bwn sets

    Metcon
    8 min amrap
    8 V-ups
    8 push ups
    8 box jumps

  • Partner Workout 20-04-2024 Workout

    IN TEAMS OF 2

    FOR TIME
    4 ROUNDS
    60 Double Unders or Single Unders
    20 DB Goblet Alt. Box Step-Ups
    20 Sit-Ups
    -Immediately Into-
    4 ROUNDS
    40 Double Unders or Single Unders
    12 DB Goblet Alt. Box Step-Ups
    15 Sit-Ups
    -Immediately Into-
    4 ROUNDS
    30 Double Unders or Single Unders
    8 DB Goblet Alt. Box Step-Ups
    10 Sit-Ups

    • P1 works through a full round while P2 completes easy rowing/jogging. Once a full round is complete switch.
    • Partners will complete 4 rounds total in each section of the workout.

  • 3 rounds for time Workout

    21 power cleans (47,5/70 kg)
    30cal ergo

    Scaled WOD
    3 rounds for time:
    15 power cleans
    20cal ergo

  • For quality Workout

    E90s for 6 rds:
    a) monostructural

    b) 6-8 (feet elevated) ring row
    8-12 (deficit / elevasted) push up
    10-16 alt. (goblet) cossack squat

    c1) 30-40 + 30-40s side plank
    c2) 3-5+3-5 Turkish get up

    Tarkoitus: Työaika noin 60-75s / kierros. RPE 6-7.
    Treenin flow: Vaihtele joka toinen kierros c1 ja c2 välillä.