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

  • 5.2.2024 PK Workout

    5 rounds x Every 3:30

    10-15 Toes To Bar, unbroken
    6 Chest Supported Dumbbell

  • Emom 42 Workout

    Emom 42
    1. Wall Ball 5x 6kg
    2. Knee raises 5x
    3. Single unders 40x
    4. DB Snatch vuorokäsin 6x 7,5kg
    5. Row 1min
    6. Rest

  • 5.2.2024 PK Strength

    Front squat

    4 x 3 @ 80+%, go every 3:00

  • RC 020224 Strength Strength

    3 sets of:
    - 3 Deadlifts @70-75% 1RM
    - Unbroken set of HSPU (keep 2-3 reps in the tank)

    rest 2-3 min between sets

  • Four Six Workout

    EMOM24

    6/10 cal echo bike
    3+3 heavy DB snatch
    6 hand-release push-up
    40 sled push on heavy load

  • Jermu 2024 Workout

    5 kierrosta
    100 x 50 cm boksille askellus
    10 x 30 kg slam ball olan yli lattialta
    10 kg painoliivi/reppu

  • 4.2.2024 EasyWod Strength

    Strict Chin-Ups

    Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

    TimeCap 15

  • Accessories Workout

    4-5 sets:
    10 Cable Lat Pulldowns – Neutral Close Grip
    15 Reverse Hypers
    - Rest as needed

  • 3.2.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Test 1: Maasta se pienikin ponnistaa Workout

    Part A
    5 RM Deadlift and 3 RM Back Squat​

    Result is total kg (= 5 RM + 3 RM)

    Tie break = after successful completion of Back Squat

    Part B
    Max Rep Shoulder to Overhead @50% of 3RM Back Squat​ (from Part A)

    Result is Total KG (= Reps x KG)​

    Tie break = after successful completion of STOH

    Time Cap for whole Event 1A + 1B is totally 30min!