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

  • Elämän kova koulu (006) Workout

    6x 4min on/ 2 min off
    Alternating between A and B

    A)
    20/15 cal erg
    30 Alt Db/Kb snatch 22,5/15kg
    20 Thruster 30/20kg
    Amrap bar facing burpees

    B)
    20/15 cal erg
    30 Air squat
    20 Kb swing 32/24kg
    Amrap Alt one arm devils press 22,5/15kg

    Tarkoitus on kehittää työkapasiteettia. Pyri työskentelemään hyvällä intensiteetillä, mutta niin, että kierroksen jälkeen et tuuperru lattialle voivottelemaan vaan pystyt hyvin tasaamaan hengityksen ja sykkeen ennen seuraavaa settiä.

    Pyri myös pitämään burpeiden sekä devils pressien määrä samana läpi treenin. Jos määrät laskevat paljon, on intensiteetti ollut liian kova.

    Merkkaa burpeiden ja DP määrä ylös.

  • 12 Days of Christmas - Kuubik Workout

    1. Deadlift 70/50kg
    2. Pull up
    3. Clean 70/50kg
    4. Sit up
    5. Burpee
    6. Front squat 70/50kg
    7. Push up
    8. Wallball 9/6kg
    9. TTB
    10. Kettlebell swing (American) 24/16kg
    11. Air Squat
    12. Double under

    TC=35 min

    1
    12
    123etc

  • 16.9.2019 Workout

    EMOM 18

    A) 4 Front Squat, 70-75% (FS)
    B) 6 Back Squat, same weight
    C) 1 x max broad jump

  • 30.12.2022 Bench Press Strength

    Bench Press

    4-4-6-6-8-8

    Go Every 3:00

  • Barbell cycling Workout

    EMOM x8

    1) 8 power snatch (tng)
    2) 20-50 DU

  • Warm up Workout

    2 rounds
    2:00 ergo
    10+10 banded lateral side steps
    10 banded air squats
    10 hr push ups
    5 deadlifts
    5 front squats
    10 deadbug

  • Workout of the day Workout

    3 rounds
    1 min row @moderate pace
    1min double unders
    rest 1 min bwn rounds

    rest 3 min

    3 rounds
    1 min ski/bike/assault bike @easy/moderate pace
    1 min db snatches @light/moderate weight
    rest 1 min bwn rounds

    rest 3 min

    3 rounds
    200m run @easy/moderate pace
    10+10 single arm db push jerk @light/moderate weight
    rest 1 min bwn rounds

  • Metcon Workout

    2 Sets:
    30 box jump, step down to 60/50cm.
    20 power cleans @60/42,5kg (should be moderate heavy weight)
    30 wall ball shots @20/14lbs
    -Rest 1:1 between sets-
    time target 4-5 min, time cap 6 minutes.
    Score is total time of running clock.

  • Metcon Workout

    For time
    400m run (together)
    30 power snatches @40/30kg (put max 60%)
    400m run (together)
    20 power snatches @50/35kg (put max 70%)
    400m run (together)
    10 power snatches @60/40kg (put max 80%)
    400m run (together)

    split snatch reps half. Time cap 20 min

  • Partner workout Workout

    Workout of the day
    6 rounds With Partner
    rounds 1,3,5 :
    80m farmers walking (16-24kg for women / 24-32kg for men)
    6-12 burpee pull ups

    rounds 2,4,6 :
    220/250m row
    10-16 DB front racked lunges (2 kb's or db's)
    women weights 7,5-16kg db's or kb's and men 15-25kg kb's or db's)