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

  • Barbell Klubben Strength

    Wu×2&
    Arm circles ×10/10
    T-shape arm sircles 10/10
    Elbow circles ×10/10
    Wrist circles ×10/10
    Pradford press ×10
    Hip circles ×10/10
    Knee circles ×10/10
    Ankle circles ×10/10
    Cossack squat×10
    Scorpion press ×10/10

    A.1) Snatch high pull + Snatch
    5×2+1

    B.1) Snatch wave singles
    70%,75%,80%,70%,75%,80%,85%,90%

    C.1) Clean & jerk waves
    1+1
    70%,75%,80%,85%,75%,80%,85%,90%

    D.1) Front squat w /1.rep double bounce
    5×3 @85%

  • WOD 22/03/24 Workout

  • Marian tanssit Workout

    🐧🦩🐧🦜🐧🦤🐧

  • Strength Strength

    Biceps curls 4x12

  • Morning Intervals Workout

    In Pair

    5K Row
    5K SkiErg
    +
    Max Cal Bike in the rest of the 40minutes

  • Conditioning (40min) Workout

    EMOM 40:
    1: 12/10cal AB / 15/12cal Row
    2: 8 Pull-ups + 10 Push-ups
    3: 12/10cal AB / 15/12cal Row
    4: 8 alt. DB Hang Snatches 22,5/15kg + 8 Burpees Over DB
    5: Rest

    • Alt. AB and Row each round

  • Sunnuntain PK Workout

    Sunnuntaina peruskestävyyttä

  • AMRAP - 2min ON 1 min OFF with pair Workout

    2 min work, 1 min rest with pair for AMRAP

    Station 1 Tire Flip with pair
    1 min rest
    Station 2 WALL BALL 7/10 kg
    1 min rest
    Station 3 DB Snatch 10/15 kg
    1 min rest
    Station 4 Linkkari
    1 min rest
    Station 5 Push Up
    1 min rest

    Liikkeet 1 henkilö kerrallaan, poislukien Renkaan pyöritys kahdelleen <3

  • 21.3.2024 BasicWod Workout

    AMRAP 10

    5 Deadlift 80/60kg
    10 Wallball Shots
    15 Air Squats

  • Treeni 4 Workout

    Warm up
    3 rounds
    1 min bike erg
    12 walking lunges (tee vähän venytyksiä/kiertoja siellä täällä)
    8 banded pass through + 8 band pull aparts with pause
    4 inch worm + push ups

    Strenght/Condtitioning
    3 sets (go new set every 4 min)
    850/1000m bike erg
    10 double db bench press (rx or rx+ db's)

    Metcon
    3 sets (go new set every 8 minute)
    5/6 burpee pull ups
    10/12m single arm db oh lunge walk R @rx db
    16/20 calories air bike (moderate pace)
    10/12m single arm db oh lunge walk L @rx db
    5/6 burpee pull ups
    time target per set around 4-5 min.
    masters 45+ 5 burpee pull ups and 10m lunges.
    tarkoitus tässä on mennä sellaista 80% efforttia, eli syke ylhäällä mutta ota taukoja liikkeiden
    välissä 10-20 sekuntia ennen kuin aloitat.