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

  • Utefit Workout

    A1: Dips 4x6
    A2:Strict pull up variations 4x7
    B1: Body weight transversal abduktion rows 3x20
    B2: SA Log Shoulder press 3x8/arm

  • conditioning Workout

    10 min AMRAP
    2 role climb
    12 ghd sit up
    8 alt. DB c&j

  • 22.7.24 Strength

    FRONT SQUAT

    6-6-4-4-2

    • vielä mennää!
    • lisää painoja kun toistot vähenee (vertaa viime viikko)
    • lepoo sen verta kun tarvii sarjojen välissä

  • Beginner Murph Workout #1 Workout

    800m run or jog
    10 rounds:
    5 sandbag rows / pull-ups
    5 pushups
    10 squats
    800m run or jog

    Total: 50 sandbag rows, 50 pushups, 100 squats, 1 mile running

  • 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"

  • Cleans and jerks Strength

    Cleans and jerks every 2:30min:
    - 2x 3+2
    - 3x 2+1
    - 4x 1+1

  • WOD Workout

    14' AMRAP
    5 dbl DB hang power clean & push press
    7 ttb
    9 box jump

  • EASY: Tiimirallattelu Workout

    AMRAP30 in teams of 3:
    24 step back front rack lunge
    36 s.a. devil's press
    48 / 36 cal row (sekatiimit: miehet 16cal, naiset 12cal / hlö)
    - rest 60s between rounds

    Jos osa joukkueesta haluaa tehdä WOD-version, he voivat tehdä enemmän toistoja (WOD-versiota tekevien toistomäärät kuten WODilla).

    HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

  • Vappu mitä paskaa 🎈💩 Workout

    10 rounds for time:

    -3 bar muscle-up
    -10 target burpee

  • Push Jerk (Part B) Workout

    Max Unbroken Reps With 60% of Heaviest Single From Previous Piece