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

  • Shoulder Press/Rows Strength

    4 sets of
    6 Shoulder Press
    8/arm DB/KB Bent over Rows

  • 45 min WORK Workout

    In team of three, split the work

    3 K ski / row
    90 air squat
    90 push ups
    90 ring rows
    90 hollow rocks
    90 abmat sit ups
    90 burpees
    3 K ski / row

    One person does the work, the rest of the group rests. Then change.

  • Deadlift 2x 10 - 5 - 1 Strength

    Deadlift

    10 - 5 - 1 - 10 - 5 - 1

    70/80 - 80/90 - 90/110% of DL 5RM.

  • Clean lämppä Strength

    5x

    1 hang power clean
    1 low hang power clean
    1 squat clean

    Aloita tangosta, timecap 12min. Korotukset 2,5-5/5-10kg.

  • Saa painaa Workout

    10 AMRAP:

    5 hang power clean
    10 STOH
    20 DU´s

    RX´d: 50/35

  • NATE merihädässä Workout

    3000m EASY row.

    Kun toinen soutaa, toinen pareista suorittaa 2 kierrosta Natea:

    2 muscle-ups / 3 C2B + 3 ring dips / 4 pull-ups + 4 box dips / 5 ring rows + 5 knees down push-ups
    4 HSPU
    8 kb swings, 24/16

    Kun 2 kierrosta on suoritettu vaihtakaa soutajaa.

  • Warm up EMOM Workout

    EMOM10
    1. KB bottom up carry (20sec per arm)
    2. Walking good mornings (with stick)
    3. KB halos
    4. Bear crawl shoulder taps
    5. DU practise

  • AMRAP 12 Workout

    AMRAP 12

    40 DU
    16 DB hang c&j @22,5/15kg
    8 burpee box over

  • Friday chipper Workout

    For time:
    1,600-m run
    100 wall-ball shots (6/9 kg)
    100 KB snatches (16/24 kg)

    Option 2
    For time:
    1,200-m run
    100 wall-ball shots (4/6 kg)
    100 KB snatches (16/12 kg)

    Option 3
    2 rounds for time:
    400-m run
    25 wall-ball shots (4/6 kg)
    25 KB snatches (12/8kg)

    Goal & Intensity:
    – Push your pace on the run and aim for big sets on the wall-ball shots and kettlebell snatches.
    – This long chipper is all about managing fatigue and maintaining movement quality throughout.
    – The fast run sets up a challenging wall-ball effort right after.
    – Both the wall-ball shots and snatches should be performed in sets of at least 10 reps.
    – Keep full range of motion in the wall balls even when tired: squat below parallel and throw high.
    – Pull back with your elbow before punching the kettlebell overhead to avoid banging your arm.
    RPE: 8
    Training Focus: Conditioning and load-cycling – this session builds endurance, barbell/kettlebell control, and mental grit. It’s a great benchmark to measure pacing and movement economy under fatigue.

  • 21 x alkavalla 30 sek 🌪️ Workout

    21 x alkavalla 30s

    1. 3 raaka rinnalleveto riipusta @65-75%
    2. 3-5 leuanveto
    3. 7 maljakyykky kp

    7 nopeatempoista kierrosta. Muodosta 3 hengen ryhmä, jossa samat painot kaikille. Siirry ripeästi seuraavalle pisteelle ja tee toistot pois, skaalaa tarvittaessa leuanveto versioon jonka pystyt suorittamaan nopeasti.