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 squats & DU's Strength

    E3 mom for 10 rounds

    Buy-in 30 DU's
    Back squats
    (Reps 12,9,9,6,6,6,3,3,3,3)
    Increase weight on every round.

  • Amrap10/AB+DB HClean Workout

    As many rounds as possible in 10min

    A)Assaultbikex15cal
    B)DB Hangclean (squat) x1-2-3... (+1rep/new round) (DB2x26/20kg)

  • CONDITIONING Workout

    Row/Ski/Airbike/Bike for 28-40min.
    Every 4th minute
    alternate between A, B and C.
    Workout starts with A

    A: 5 Pull-Up / C2B
    10 Push-Up
    15 Air Squat

    B: 10m Handstand Walk
    Or 20-30 Wall Facing Shoulder Taps

    C: 10-15 GHD Sit-Up

    Overall RPE 3

  • 30.10.2021 PK Workout

    Basic Condition 45 min

    Any Ergo 50 Calories
    6 Back Squat 65%

  • Conditioning Workout

    Partner workout

    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time

    -rest 2 min.-

    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time

    -rest 2 min.-

    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )

    One person works at a time.
    Switch as needed.

  • 18.2.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 4x3 touch&go power clean and jerk Strength

    4x3 touch&go power clean and jerk

  • Shoulder press week 9/16 Strength

    Week 9/16: Inverted Juggernaut Method
    Shoulder Press
    • 5 sets of 5 reps at 70% NT1RM
    • 1 set of 5+ reps at 70% NT1RM

  • WOD: Power snatch & DU Workout

    EMOM30:
    A) 5 power snatch
    B) 20-40 DU
    C) rest

  • TUESDAY 220712 Workout

    For time: