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

  • Muscle & Power, AV1 Strength

    Squat clean 3 RM

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    AMRAP 30-40 for quality:

    2min machine
    20-50 DU
    2min machine
    10-20m hs walk / 2-5 wall walk
    2min machine
    5-15 pulling gymnastics of your choice
    (pull up/c2b/bmu/rmu)

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • 12 days of Christmas: Workout

    12 days of christmas
    1 push jerk 50/35kg
    2 front squats 50/35kg
    3 hang power cleans 50/35kg
    4 deadlifts 50/35kg
    5 pull ups
    6 burpee to target
    7 toes to bar
    8 alt db snatch 22.5/15kg
    9 wall ball 9/6kg
    10 single arm db box step overs 22.5/15kg 24/20 inch
    11 box jump over 24/20 inch
    12 lat. burpee box step over 1*22.5/15kg 24/20 inch

    timecap 40min

  • PT Group TO 21.12. klo 18 - 2023 SPECIAL Workout

    LÄMMITTELY
    Blokkipeli
    Korttipakkapeli - max 10 min
    ♠️ x-hyppy/askellus
    ♥️ ristikkäinen tuulimylly
    ♣️ vuorikiipeilijä
    ♦️ maastaveto 8kg kk

    4 DAYS TILL CHRISTAMAS
    AMRAP 20 min
    23 air squat / goblet squat
    23 rengassoutu
    23 levypaino tempaus
    Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta

  • 21.12.2023 EasyWod Workout

    AMRAP 8

    10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
    30 Single Unders
    10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
    15 Double Unders

  • 21.12.2023 EasyWod Workout

    25 Minutes For Quality & Load :

    Biceps Curls w/ DB`S alternating 20
    Banded Ab Crunch 20-30
    Partner Assisted Hip Thrust 10 - 15
    HS Hold to Wall 0:20

    Rest between movements as needed

  • Olympic weightlifting 21.12 Snatch + Clean&jerk Workout

    1. 20 minutes to build Snatch 1RM
    2. 20 minutes to build Clean&jerk 1RM

  • Torstai 21.12.23. BASIC Workout

    Warm Up (10min)
    Löytyy taululta

    Skill + Strenght (20min)
    Kipping

    Kip Swings
    Banded Kipping Pull up
    Kipping Pull up / C2B

    perform 3 working sets of kipping pull ups or strict pull ups after skill part target 6-12 reps
    on each set. Rest 1.5-2 min bwn sets

    Metcon
    3 rounds (increase pace each round, start moderate pace.
    1.5 minute Max Calorie Row
    45s rest
    1.5 minute Max Calorie Ski or max rep Burpee box step overs
    45s rest
    1.5 minute Max Calorie Assault Bike/Bike erg
    2 min rest bwn rounds
    Score total calories/reps for each round, 1 round is 6 min work and 2 min rest- total time 22 min
    without last rest period.

  • Vähä kaikkee Workout

    Amrap 12 min

    1 Rope climp
    2 Kelkan veto (25kg)
    3 HSPU
    4 C2B
    5 DL (70% 1 RM)

  • Muscle & Power, CORE Workout

    With a partner for 5 rounds each (other does the round, other stays in plank hold, alternate, rest together as needed):
    20 Flutter kicks
    10 Jack knives
    5 Hollow rocks