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

  • 11.12.25 Strength

    Z-press

    4x6

    every 2min

  • Weighted Pull-ups 4-4-4-4 Strength

    Weighted Pull-ups
    • 4 reps at 55% of 1RM
    • 4 reps at 55% of 1RM
    • 4 reps at 65% of 1RM
    • 4 reps at 65% of 1RM

  • Bench Press 4-4-4-4 Strength

    Bench Press
    • 4 reps at 55% of 1RM
    • 4 reps at 55% of 1RM
    • 4 reps at 65% of 1RM
    • 4 reps at 65% of 1RM

  • Deadlift 4-4-4-4 Strength

    Deadlift
    • 4 reps at 55% of 1RM
    • 4 reps at 55% of 1RM
    • 4 reps at 65% of 1RM
    • 4 reps at 65% of 1RM

  • STRENGTH CLASS Workout

    A) Front squat (Week 5/8)
    2x4@70-75%
    3x2@85-90%

    B) Upper body push-pull superset
    3 sets (RPE 7-8)
    8-10 tempo ring push-up (31X1 tempo)
    3-5 (weighted) ring pull-up

    C) 3 sets
    10 medball hamstring curl
    0:30 weighted forearm plank

  • Circuit - Torstai Workout

    KIERTOHARJOITUS

    4 Kierrosta, 1:00 min töitä / :30s lepo
    1) Farmarikanto kahvakuulilla
    2) Pyörä
    3) Boxin yli askellus puntti hartialla
    4) Soutu
    5) Hiekkasäkin pito karhunhalauksessa
    6) Hiihto

    HUOMIOITA
    Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tavoittele vauhdin jaossa sitä, että viimeinen kierros olisi kaikista kovin eikä jäisi juuri annettavaa.

  • 9.12.25 Workout

    AMRAP 5
    3 rounds of:
    5 deadlift @115/80kg
    2-4 bmu / 4-8 chest to bar / pull ups
    amrap: burpee over bar

    -2min rest

    AMRAP 5
    3 rounds of:
    15 ghd sit ups / v- ups
    3 rope climb / 5 zombie climb
    amrap: burpee over bar

    -2min rest

    AMRAP 5
    3 rounds of:
    16 pistol squats
    10-15 pull ups / ring row
    amrap: burpee over bar

  • 9.12.25 Workout

    15-12-9-6
    db bench press --> build up
    max set of (strict) hspu after each set

  • 9.12.25 Workout

    c2b capacity 2/3

    6rounds:
    40s ON, 20s OFF
    max c2b

  • Backsquat 6 RM Strength

    6 backsquats at max weight