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

  • False grip pull-ups 3x6 Strength

    Pull-ups with false grip on rings; three sets of six repetitions

  • Painonnosto Workout

    Tempaus
    -Vala-allemeno niskasta 4x3x max65%
    - allemeno vedon lopusta 4x3x kevyt
    -voimatempaus 3x2 80%
    - raaka tempaus lattiasta + riipusta 3x max 75%

    Työntö
    -Rive allemeno kohautuksesta 4x2x60%
    -saksiin työntö otsalta 3x3 kevyt kuorma
    -Rive + suoraan ylöstyöntö saksiin 4x2 n.60%

    Complex
    Työntö 3x1+2+1 n.80-85%

    Voima
    Punnerrus saksissa edestä 3x8
    Klokov soutu (te ote) + allemeno 3x5+1
    Vala-allemeno + valakyykky 3x1+3
    Linkkuveitsi 3x15
    Box hyppy pohjasta 5x3

  • Power Snatch Balance Strength

    5x2 Power Snatch balance with 3s pause

    90-110% 1 RM SNATCH

  • 10.1.2020 Workout

    AMRAP 8

    10 m HS Walk
    12 TTB

  • Skill 12-01-2020 Workout

    Kipping Handstand Push-Up Practice

    Starting from a solid tripod position, practice the rhythm and timing of the kHSPU.

    • If you have solid strict HSPU negatives, then you may practice starting from the top and lowering into the tripod. If not, save your neck and start from the bottom and focus on the up only.

  • COOL DOWN Workout

    2 rounds:
    5+5 Lying Shoulder Circles video
    5-10 Down Dog to Cobra video

  • 6.1.2020 Workout

    EMOM 10 (amrap)

    Work :40 , Rest :20

    Bar facing burpees

    ..directly into

    In 5 min

    Hang Power Clean 2RM

    (toistot ja kilot)

  • 1/9/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(20)
    50 kettlebell ground to overhead 70/53 or 53/35
    40 cal row
    30 push ups or strict hspu
    20 step ups or box jumps
    30 hanging knee raises or toes to ring
    40 lateral hopovers
    50 kettlebell swings

    Opt(12)
    1600m walk/run
    bench or strict 5x2 tempo 3-3
    5x5 superman
    2x8 back squat

    Finisher
    50 knee tap to full sit up
    1:00 min hamstring stretch

  • EASYWOD 10012020 Workout

    Kolmen-neljän hengen joukkueissa

    Tee yhteensä

    180 kahvakuulaheilautusta (kettlebell swing)
    60 köysilaskeutumista (rope ascend)

    (1 köysilaskeutuminen = 3 köysikiipeily)

    1 tekee, muut lepää

  • 10.1.2020 Workout

    Row 5k