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

  • Strength Strength

    TNG Power Clean 5x5

  • Strength Strength

    Pegboard practice

  • Clean some Corona19 Strength

    E6mom for 30min

    20x power cleans w/ drop & re-grip

    Aim to rest 3-4min every round

  • Full body Workout

    A: Push ups 5xMax
    B: SA lat pull Downs Supinated 3set
    C: Seated SA DB press 2set
    D: Reverse DB flys 2set
    E: Triceps push downs 2set

  • T2b+KB C&J Ladder Workout

    3-5x
    A)KB C&J-ladder
    F-2x8-12-16-20-24kg
    M-2x16-20-24-28-32kg
    B)T2bx5-10

  • A. Aerobic Threshold Intervals Workout

    On the 0: 30/25 Calorie Row
    On the 3: 25/20 Calorie Row
    On the 5: 20/15 Calorie Row

    On the 7: 30/25 Calorie Row
    On the 10: 25/20 Calorie Row
    On the 12: 20/15 Calorie Row

    On the 14: 30/25 Calorie Row
    On the 17: 25/20 Calorie Row
    On the 19: 20/15 Calorie Row

  • Monster set Workout

    4 sets
    7 vahtila vääntö
    4 banded ring MU turn over
    - set up turn over so that it is high enough that in the start position arms straight
    - keep your heels on your but at all times
    - rest as needed

  • Henkeli 021219 Strength

    Strenght:

    every 90s x9:
    2x cluster (drop and go)
    find heavy of the day (sisällytä ainakin 5 raskasta nostoa tähän emomiin)

    Front squats:
    Test: 5rm squats
    -> 3x5 front squat, 85% from 5rm

    3 rds:
    6-10 ring dips (scale with rubberband if needed) 6-10 barbell row
    rest 1-2 between movements

    Mark your cluster weights here, ( kyykyt erikseen)

  • 4/2/20 Workout

    4/2/20
    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    PWR(12)
    4x6 db strict press

    WRK(20)
    WRK 3:00 REST 1:00 x5
    9 kettlebell swings
    6 push ups
    3 burpees

    Opt(12)
    1600m walk/run

    Finisher
    60 slow bicycles
    1:00 hamstring stretch

  • Byllyjumppa Workout

    AMRAP 7 teams of two

    Toinen tekee toinen huilaa (24/36)

    10m walking lunge
    7 kb front squat
    7 kb deadlift