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

  • Raaka työntö 2,2,2,2,2 Strength

    Raaka työntö 2,2,2,2,2 tuntuman mukaan niin että on mukavaa

    Telinestä, nousevat painot, alkavalla 2 min.

  • Metcon Workout

    3 rounds of

    2min of
     - 25/20 cal erg + burpee over rower rest of the time

    1min rest

    2min of
     - 25 wb + kb swing 24/16kg rest of the time

    1min rest

    2min of
     - 50 du + 5m suicide sprints rest of the time

    4min rest

  • ”Silppu burpee twistillä” Workout

    Aikaa vastaan:

    Suorita treenin aikana 100 burpeeta. Voit tehdä burpeet milloin haluat ja pilkkoa miten haluat. Suorita silpun liikkeet määrätyssä järjestyksessä.

  • EMOM 10 - Snatch Strength

    EMOM 10
    1 Snatch @90% of 1RM

  • 16.12.2022 Dumbbell Snatch & Hang Workout

    4 RFT:

    14 Hang Dumbbell Snatch 22,5/15kg
    1:00 Deadhang ( Every time you Drop perform 5 Squat Jumps )

    TC 10

  • Back squat Strength

    5 reps @70% + 3 reps @80% + max reps @90%
    rest 2-3 min bwn sets

  • Weightlifting conditioning Workout

    Every 2 min for 12 minutes (6 sets)
    15-20 du's or 30-40 single unders
    2-3 squat cleans @60-70%

    (du's/rope turns should be unbroken set, dont use over 20sec for them)

  • Front squat Strength

    Front squat 3x4 reps @60%
    (2-3 sec down and then up) slow down, speed up
    rest 1.5-2.5 min bwn sets

  • For quality Workout

    With partner for quality
    24-18-12 reps of
    burpee box step overs
    wall balls
    (so 12-9-6 reps for both) I go, you go.

  • Strenght Strength

    Every 3 minutes for 9 minutes (3sets)
    Weighted chin ups / Strict chin ups x 6-8 reps
    or
    Negative chin ups x 3-4 reps