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

  • G-Skill Workout

    15min of RMU tech.

    then

    EMOM 6
    3 Ring MU + 3 Ring dip

  • Partner row Workout

    5 Rounds for time:
    500m row 24/26/28/30/32+ spm

    *YGIG
    TC: 30 min

  • Metcon Workout

    EMOM24
    1. 8 c2b + max reps air squat
    2. 16/12cal row or assault bike
    3. 12 wall ball + max shuttle run 10+10m
    4. max reps burpee
    5. REST
    6. REST

  • Maastaveto-progressio 1. Strength

    4RM

    6x4

  • Team workout Workout

    Check in with;
    100 cal bike & 100 cal row ( 2 working 2 resting)
    50 sync burpees
    100 KB swings 2 synchronised & 2 holding plank
    50 synchronised squats ( 2 kettlebells & 2 air squats)
    100 cal bike check out

    TC 18 Mins

  • 28.6.2020 Strength

    Front Squat, 2 sec pause on bottom

    5-4-3-2-1 + AMRAP 70% @ heaviest weight

    Send off 2:30

  • 16.1.2024 Strong Pull Workout

    Complete as many row calories as possible in 15 minutes while performing rounds of:

    5 Strict Pull-Ups
    10 burpee box Jumps 24"/20"
    15 pulls on the rower

  • EMOM x8 Workout

    EMOM x8

    1) 8-12cal row
    2) 8-16 box jump over

  • Deadlift Strength

    Up to technical max in 20min.

    Huom!
    3min levot viimeisten raskaiden toistojen välissä.

    Warm up sets:
    1 x 10 Empty barbell
    5 reps at 30% of 1RM
    5 reps at 50% of 1RM
    3 reps at 60% of 1RM
    3 reps at 65% of 1RM
    1 reps at 75% of 1RM
    1 reps at 85% of 1RM
    1 reps at 90% of 1RM

  • Tech WOD: Power clean 3 R Strength

    Power clean, 3 reps as heavy as you can (with good form).

    Starts from the ground and catch in a small squat, extend hips and legs.

    ! SHARP CATCH !
    Post three heaviest triples, other sets into comments.