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

  • Warm up and partner WOD Workout

    Pick a partner then do
    20/16 cal bike or row
    20 wallballs
    20 KBS
    10 passthroughs each
    20 KBS
    20 Wallballs
    20/16 cal bike or row

    Partner WOD
    10K bike OR 5K row
    1 person work, 1 person rest

    E5MOM starting at 0:00 both partners do
    10 bar facing burpees
    10 push press 95/65

    *as soon as one partner finishes they can start on rower/bike

  • Tempaus treeni 1 Workout

    TREENI I – Tempaus

    Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

    Lähestymissarjat: tangolla tempauksia raakana, tempausvala, klokovin punnerruksia kyykystä 2x5+5+5, lämmittelypainot tempaus x8 50%, x6 65%, x4 70-75%.

    Tempaus
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Tempausveto pukeilta
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Takakyykky vko 1:
    65% x 5
    75% x 5
    85% x 5

    Takakyykky vko 2:
    70% x 3
    80% x 3
    90% x 3

    Takakyykky vko 3:
    75% x 5
    85% x 3
    95% x 1

    Takakyykky vko 4:
    40% x 5
    50% x 5
    60% x 5

    -Vala askelkyykkykävely 3 x 8 (v/o) n. 50%

  • 20min quality Workout

    20min amrap for quality

    5 hspu
    10 pull up
    15 cal bike

  • 21.3 Workout

    Last open workout.

    Post scores to official workout

  • Upper body building Workout

    A: 8min emom
    X3 clapping push ups
    B: Strict Hspu 5set
    C1: Strict chin ups 3set
    C2: Dips 3set
    D: Preacher curl z-stång 2set
    E: Triceps push downs 3set

  • Front Squat ladder Strength

    Front squat ladder (pyramid).
    10 x 60% 1RM
    8 x 65%
    6 x 70%
    4 x 75%
    6 x 70%
    8 x 65%
    10 x 60%

  • At home program - Day 23 Workout

    Warm up

    Deck squats
    Swings
    Samson stretch

    Part A

    4 sets

    10/10 tempo bulgarian split squats

    Part B

    12min EMOM

    1: 5-10 deadstop snatches left
    2: 5-10 deadstop snatches right
    3: Max jumping squats
    4: Rest

    Part C

    3 sets

    30 sec side bend each side
    Max rep russian twists

    1min rest

  • Warm up Workout

  • 8-Ball Workout

    4 Rounds 50%bw / 8 Rounds 32,5/25
    8 cal row/ski
    8 t2b
    8 powerclean
    8 front squat
    8 s2oh
    8 ohs

  • 25.3 Workout

    4x5min

    30 wb
    20 cal echo bike
    10 one arm devils press 22,5kg
    Max cal row

    2min rest between sets