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

  • "American Witch" Workout

    20min AMRAP
    100 KBS 24/16kg
    1km/800m Row
    50 Box overs dbl db 35/25lbs

    • Rx+ kb 32/24kg & Db`s 22,5/15kg
    • Tavoite on saada 1 kierros
    • KBS muistakaa, että kuula käy selvästi päälinjan yläpuolella.
    • Boksin ylityksissä on molemmissa käsissä käsipaino.

  • For quality Workout

    Work this with partner, alternating times full round.
    10-8-6-4-2 reps of : Overhead squats @ 42,5/30kg
    20-16-12-8-4 reps of : Box step ups @60/50cm
    Use bodyweight or light dbs on box step ups, depends how light you want to keep this week working. (men max 35lbs db's and women max 25lbs db's)
    Remember the goal is quality not get max workout from this. I understand if you practise 2-3 times per week, feel free to go harder. Deload week is propaly not the best choise for you then.

  • Strongman Day! Workout

    – Heavy Sledpush
    – Heavy Farmer Carry
    – Stone to Shoulder or Over Shoulder
    – Log Press
    – Tire Flips
    - Axle Bar work

    Practice and playing with these moves!

  • Weighted plank hold Workout

    Weighted plank hold 4x30 sec

  • 5.11.2022 Strict Handstand Push Ups Workout

    Strict Handstand Push Ups

    6 Sets Of 3 - 5 Repetition

    Go Every 2:30

  • 3.11.2023 Clean Complex ( Deload Cycle ) Workout

    Clean Pull ( Full Foot ) + High Hang Squat Clean + 2 x Thrusters

    5 x Light @ Every 1:15
    4 x Moderate @ 1:30
    5 x Heavy @ 2:00

  • Valentine´s Day Special Workout

    Teams of 3 for time:

    150 x WallBall
    100 x Sit-up
    90 x KB Swing
    120 x Burbee
    90 x KB Swing
    100 x Sit-up
    150 x WallBall

  • Deadlift Strength

    Deadlift
    2x8 @65-70%
    2x6 @70-75%

    slowly and controlled touch and go sets

  • Partner Takomotor Workout

    Teams of 2

    2 rds for time:
    100 airsquats
    50 burpees
    50 box jumps
    50 empty barbell thrusters
    2000m bike /1000m run together (kesällä)

    -toistot saa jakaa miten haluaa, toinen tekee ja toinen lepää. Treenin idea on saada pidempi ~40 min treeni, joka liikutaan tasaiseen tahtiin läpi. 60-70% effort.

    Keskiviikon omatoimiselle tunnille ohjevideo:

  • Metcon Workout

    2 rounds
    60 sec work/ 120 sec rest
    - thruster 50/35 kg
    - sled push/ assault bike