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

  • 12 days of christmas Workout

    "12 days of Christmas"
    1 squat clean 60/42.5kg
    2 burpee box jump 60/50cm
    3 s2oh 60/42.5kg
    4 c2b
    5 box step over (bw)
    6 deadlift 60/42.5kg
    7 t2b
    8 wallball 9/6kg
    9 kbs 32/24kg
    10 push-up
    11 goblet squat 32/24kg
    12 cal machine
    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.
    Time cap 35 min

  • Push Strength

    A: Shoulder press 5-5-5+
    B: Bench Press 3x10
    C: DB Shoulder flys 2set
    D: Standing Incline Cable press 2set
    E: Over head triceps Cable extensions 2set

  • PT Group TO 30.5. klo 18 Workout

    LÄMMITTELY
    Blokkipeli
    Kuntopallo lämppä

    TUKIHARJOITTEET
    2 kierrosta omaan tahtiin
    1. Lapapunnerrus x 10
    2. Lapavedot roikkuen x 10
    3. Kuminauhalla pienet ympyrät x 5
    4. Ristikkäinen tuulimylly kp x 5 / puoli

    VOIMA
    3 x 10 pystypunnerrus
    Valitse tanko, kp:t, kk:t välineeksi

    HIIT
    2 x 30 s. on / 15s. off
    1. Kyykky / kyykkyhyppy
    2. Köydet
    3. Slam ball

    3 x 20s. on / 10s. off
    1. Stepperin/boksin yli sivuttain
    2. Vastakkaisten raajojen ojennus päinmakuulla
    3. Lankussa olkapääkosketukset

  • Clean & Jerk 3-2-1-1 Strength

    Clean & Jerk
    • 3 reps at 75% of 1RM
    • 2 reps at 85% of 1RM
    • 1 rep at 95% of 1RM
    • 1 rep at 98% of 1RM

  • Viikko 1 Workout

    Hyvää uutta vuotta!

  • Extra Credit 31-08-2022 Workout

    Superset
    Bent Over Supinated Grip Shoulder Fly: 3 x 12-15. Rest 60s
    Banded Pushdowns 3 x 15. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Gymnastics Skill/Efficiency Workout

    𝗟𝗲𝘃𝗲𝗹 𝟯
    4 Sets for time:
    2 Unbroken Rope Climbs 15 feet (457 cm)*
    10 Wall Facing Kipping Handstand Push Ups
    20 Crossover Double Unders
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟮
    4 Sets for time:
    2 Rope Climbs 15 feet (457 cm)
    10 Kipping Handstand Push Ups
    20 Crossovers
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
    4 Sets for time:
    1 Rope Climbs 15 feet (457 cm)
    6 Kipping Handstand Push Ups
    20 Double Unders (Or Single Unders)
    Rest 1 min

    𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
    4 Sets for time:
    5 Ring Rows
    6 Double Dumbbell Seated Strict Press @2x12/8kg
    20 Double Unders (Or Single Unders)
    Rest 1 min

    Time Cap: 20 min.

  • HSPU Workout

    HSPU
    EMOM 6 min

    5-12 reps deficit hspu

  • Leukoja 7 x 3 Strength

    7 x 3

  • 21" Workout

    Kb swing - burpee
    20-1
    19-2
    18-3
    17-4
    16-5
    15-6
    14-7
    13-8
    12-9
    11-10
    10-11
    9-12
    8-13
    7-14
    6-15
    5-16
    4-17
    3-18
    2-19
    1-20

    24/16kg