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 rounds Workout

    5 Bench press (~80%)
    10+10 Bicep curl w/ DB's
    10-20 GHD sit up

    Rest as needed.

  • Get your lifts right Workout

    AMRAP 20min

    Thruster ladder
    6 reps @40kg
    3 reps @50kg
    1 reps @60kg

    After every round
    8 burbees to target
    2 Bar muscle ups

  • E5OM Workout

  • Raaka rinnalleveto Workout

    Raaka rinnalleveto tekniikkaa + työsarjoja.

  • Laktinen kapasiteetti intervallit Workout

    3 Kierrosta:
    A1. 30s Pyörä/soutu
    A2. 30s Wall ball
    A3. 30s Kahvakuulaheilautus
    A4. 30s Burpee + boksin päälle askellus

    60s Lepo liikeiden välissä.
    180s Lepo kierrosten välissä.

  • Gwen and Where? Workout

    “Gwen and Where?”
    For Time:
    1,000 Meter Bike
    15 Unbroken Clean and Jerks
    1,000 Meter Bike
    12 Unbroken Clean and Jerks
    1,000 Meter Bike
    9 Unbroken Clean and Jerks
    1,000 Meter Bike

    Every Additional Break:
    500 Meter Bike Penalty

    Barbell: (115/85)
    Kilos: (52/38)

  • Snatch Strength

    Tempaustekniikkaa Markuksen kanssa pt-tunnilla

  • Snatch Strength

    Pt tunti Markuksen kanssa. Tempaus tekniikkaa ja valakyykyt.

  • Muscle & Power, YV2 Strength

    Bent over row 3x15 reps

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 14 mins, alternating between:
    3 Rope Climbs
    18 Burpees

    B,
    For quality:
    5x 5 L/5 R Alternating Jumping Lunges
    5x 3 Seated Box Jumps

    If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

    C,
    5x5 strict def hspu
    - add deficit to previous result
    - 3 sec tempo down