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

  • "Suomi 106" Workout

    “Suomi 106” with partner, split the reps anyway you want

    cash in: 106 cal erg
    10 rounds
    6 cluster 60/40kg
    12 box over burpee
    cash out: 106 cal erg

    Tc 35min

  • Sunday 24.5.2020 Workout

    At the Gym

    Basic conditioning
    EMOM40
    1. Row, Bike, Ski
    2. Farmers carry
    3. Box step over
    4. Hand release push up
    5. Sit ups

    *Move through the whole minute with a steady pace without letting your heart rate rise high. You should be able to talk while you move.

    OR

    Anywhere

    Running

    4x
    5 minute easy pace
    3 minute moderate pace
    1 minute faster pace
    1 minute walk

  • C&J Complex Strength

    Clean and Jerk complex
    6 sets
    Power clean + hang squat clean + 2 split jerks

    -lepo 60-90 sekkaa sarjojen välissä.
    -rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.
    -viime viikkoseen vähän korotusta mikäli tuntuu hyvältä

  • AMRAP8 Workout

    AMRAP8:

    5-10-15-20… air squat
    8 kipping pull up/c2b

    Advanced:
    5-10-15-20… air squat
    4 muscle up

  • Metcon Workout

    7 rounds
    7 deadlift 100/70kg
    7 t2b/ ghd sit up

  • Partner metcon Workout

    AMRAP7 with partner
    cluster 60/40kg
    - split the reps anyway you like

    Adv: 70/45kg

  • Wall walks & Overhead Squats Workout

    3 x Wall walks
    8 x OHS
    10,20,30,40,50,60 x Double Unders
    6 Rounds
    Proper technique and minimum rest

  • 20 Min EMOM Workout

    Alternate;
    1. 10 power snatch 40/30kg
    2. 15 wall balls

  • 14 Min AMRAP Workout

    14 Min AMRAP;
    50 double unders
    25 wall balls
    10 burpee

  • Skill EMOM Workout

    EMOM8
    1. Pistol squats
    2. Hspu

    *Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!