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

  • Overhead squat Strength

    Overhead squat, by feel
    5/4/3/2/1 reps, don't go to failure (last set 95-100 %)

    Huom: hae raskasta ykköstä. Älä mene kuitenkaan failiin asti.

  • Running intervals Workout

    E5MOM x 5

    400m run
    6 stoh 60/40kg
    6 burbee over bar

  • Maanantai 25.1. Strength

    Deadlift 6x7 60-65%
    1:30 min Rest

  • WMA Extra Workout

    3 x supersarjat
    a) 15 + 15 kulmasoutu w/ db
    b) 15 ring row
    2min lepo välissä

    3x
    a) 20 sit-up
    b) 20 v-up
    c) 20 russian twist w/ plate
    1min lepo välissä

  • Bad Boiii Workout

    A. 7 Min AMRAP;
    40 Double Unders
    20 Wall Balls
    10 STOH 60/40kg

    Rest 3 Mins;

    B. 7 Min AMRAP;
    20/15 Cal Row
    15 T2B
    15 Front Squats 2x22.5/15 kg DB

    Rest 3 Mins;

    C. 7 Min AMRAP;
    20/15 CAL Bike
    2-6 Ring MU

    If it's a big class you can start on different AMRAPs. Post total reps combined.

    Please count single unders as 40 reps! So if you do 80 singles it's 40. 100 singles would be a good option instead of 40 doubles. Or 30 seconds practice.

  • 30:30 Conditioning Workout

    40 Min Time Cap. Accumulate as many reps as possible.

    1. bar over Burpees
    2. power snatch 30/20kg
    3. Cal Row
    4. Cal Bike

    Working 30 seconds on and 30 off, accumulate as many reps as possible.

  • 16 min alkavalla 2 minuutilla Workout

    16min alkavalla 2 minuutilla

    1. Soutu/pyörä
    2. 20-40 tuplanaruhyppy + 20 venäläinen kahvakuulaheilautus

  • Shoulder Press Strength

    Set 1 – 70% – 5 Reps
    Set 2 – 80% – 5 Reps
    Set 3 – 90% – 3 Reps
    Set 4 – 90% – 3 Reps
    Set 5 – 90% – 3 Reps
    Set 6 – 90% – 3 Reps

  • Shoulder Press Strength

    Set 1 – 70% – 6 Reps
    Set 2 – 70% – 6 Reps
    Set 3 – 80% – 4 Reps
    Set 4 – 80% – 4 Reps
    Set 5 – 80% – 4 Reps
    Set 6 – 80% – 4 Reps

  • Hack squat Workout

    4x10 hack squat