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 5x6 Strength

    Shoulder press 5x6 @70%

  • "PSYCHO" // EMOM Workout

    For 30 minutes

    EMOM following this order:

    Minute 1: 20 cals @ assault bike (Or as many as possible if below 20)
    Minute 2: Max burpees over the sandbag
    Minute 3: Bear hug carry heavy sandbag
    Minute 4+5: Break

  • Bootcamp endurance Workout

    A) 12 min AMRAP

    10 ring rows
    10 pushups
    20 air squats
    15 cal row

    --- rest 5 min between A and B ---

    B) 12 min AMRAP

    15 SDLHP
    10 burpees over KB
    15 v-ups

  • Cook drill Workout

    ”Cook drill”
    For 15min
    Kb waiter carry max effort
    Kb front rack carry max effort
    Kb suitcase carry max effort
    Switch arm
    Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

  • 9.10.2019 Workout

    3 giant sets

    20 m single arm OH lunge@moderate (change after 10m)
    12-16 strict TTB

    Rest 2 min btw sets

  • 10min amrap Row+HSPU Workout

    10min amrap

    20cal row
    8 HSPU

  • ”BFF” Workout

    Teams of 2
    AMRAP 20:
    50 Wallballs
    40 Kettlebell Swings 24/16kg
    30 MedBall Over Shoulder 12/9kg
    20 Syncro Burpees

  • Henkeli, 011019 Workout

    Treeni 3​: Skill + strenght for quality
    warm up: olkapäälämppä
    1. 6 rds:
    every 90sec
    max set of kipping/butterfly pull up/c2b

    1. Strenght: 4rds:
    2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
    3. 20s ring row hold. keep your shoulderblades down
    4. 20s dip hold. Keep your shoulderblades down
    5. Plank hold 30-60s. Perfect back and shoulder form.

  • Keskiviikko Wod Workout

    Kipping Pull up practise 20min:
    Hollow rock & Arch rock
    Scapular Pull up
    Shoulder blade push up
    Kipping technigue

    4 Rounds for time:
    25x KB Swing (16/20kg)
    20x KB Goblet squat (16/20kg)
    15x Kipping Pull up

    Tc: 15min

  • Back squat 5x6 Strength

    Back squat 5x6@70%