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

  • Back squat Strength

    E3M x 4

    4 back squat V.1-2

    Sarjat huomioiden toistoreservi.

  • 26.1.2025 Weighted Box Step-Ups Workout

    Weighted Box Step-Ups ( Barbell on Back )

    6 x 8, alternating legs. 20". AHAP

    Go every 3:00

  • 2x Partner AMRAP 15 Workout

    2x Partner AMRAP 15

    30/27/24cal row
    20 kbs
    10 ttb
    4 wall walk

    M:15cal / W:12cal

  • PARIWOD: ”The Don” Workout

    Aikaa vastaan:

    • 66 maastaveto (N 35kg / M 50kg)
    • 66 boksihyppy (N 50cm / M 60cm)
    • 66 swingi (amer.)(N 16kg / M 24kg)
    • 66 knees-to-elbows
    • 66 istumaannousu
    • 66 leuanveto
    • 66 thruster (N 20kg / M 25kg)
    • 66 wall-ball 3m (N 6kg / M 9kg)
    • 66 burpee
    • 66 tuplanaruhyppy

    Voi pilkkoa miten haluaa, kunhan molemmat tekevät yhtä monta toistoa kutakin liikettä.

  • Conditioning Workout

    RX: EMOM10

    3 power snatch + 3 bar over burpee 60/40kg

    Scaled:
    EMOM10 3 power snatch + 3 bar over burpee 50/35kg

    RPE4

    Treenin idea on liikkua reippaalla vauhdilla. Paino pitää olla keskiraskas, mutta kuitenkin hyvin "liikkuva.

  • Accessory Workout

    3sets
    12 Walking Lunge steps, 2KBs or barbell front rack
    rest 2min

  • AMRAP 15min Workout

    AMRAP 15 for quality:

    5+5 windmill
    10+10 seated press
    10+10 Db row
    20 sit up / v up

  • Back squat Strength

    E3.30M x 4

    10 back squat V.1-2 (65-75%)

    Sarjat huomioiden toistoreservi. Prosentti suuntaa antava.

  • Bulgarialainen jakokyykky 3 x 8+8 Strength

    Bulgarialainen jakokyykky kp riipussa 3 x 8+8, nousevat painot

  • TALVIKARKELOT PREP - WOD-variaatio Workout

    Warm-up with partner, you go I go:
    (Both partners do all the reps:)

    Buy in: 400m ergo

    3 rounds:
    10 push press empty bar
    5 burpee over bar
    10 front squats
    5 burpee over bar
    10 thrusters
    5 burpee over bar

    Buy out:
    400m ergo

    Other works, other rests.

    WORKOUT with partner:

    Part A:
    12 x 1 min intervals (6 rounds each), you go I go.

    10 bar over burpees + as many thrusters as you can get within the minute.

    Men use 35kg barbell, women 25kg barbell.

    2 min rest after part A.

    Part B:
    8 minutes to find 1RM front squat (both partners).