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

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    10-50 DU

  • PT Group TI 17.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 60”/20”
    1. Eteentaivutus kepin kanssa
    2. Käsien työntö seinällä (rulla)
    3. Seinäkyykky
    4. Hiihto ergo

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    AMRAP 10 min - KEHONPAINOLLA
    Pidä rauhallinen tahti, vältä kovaa hengästymistä
    20 air squat
    20 dead bug
    10 avustettu punnerrus
    10 rengassoutu

    Merkkaa treenin tulokseksi amrapin kierrokset

  • Main site Saturday 230826 Workout

    5 rounds of Cindy for time
    5 minutes to establish a heavy deadlift
    5 rounds of Cindy for time

  • Kettlebell Workout

    3x 30 sec work 30 sec rest of each movement (33 min)

    1. goblet squat + bicep curl @24/16
    2. romanian deadlift @32/24
    3. one leg pike pulse over KB /R sc:@8 rx:@12
    4. one leg pike pulse over KB/L
    5. pike pulse
    6. KB hollow flutter kicks @24/16
    7. KB sit-up @8/12
    8. L-sit alt press @24/16
    9. KB push-up @24/16
    10. double KB floor press @24/16
    11. alt push press @24/16

  • Seal row 6-5-4-6-5-4 Strength

    Seal row 6-5-4-6-5-4

  • Main site Wednesday 201125 Workout

    Complete as many rounds as possible in 8 minutes of

    • 10 body-weight back squats
    • 10 strict chest-to-bar pull-ups

  • 6.8.2022 Reptar Workout

    4 Rounds For Max Reps:

    3 Minute Max Calorie Row
    2 Minute Max Toes To Bar
    1 Minute Max Power Snatch 60/42,5kg

    Rest 1 minute between rounds.

    • Have a goal number of calories you'd like to row each minute of the 3 minute effort.
    • Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
    • The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

  • 2/11/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    ISO/COR(25)
    6 giant sets
    8 curls
    8 upright row
    8 tricep overhead extension
    8 burpees
    16 plank taps
    giant set=complete each exercise in succession. Rest as needed after each round

    Finisher
    50 cross crunch
    1:00 chest opener

  • Week 5 / OHS+LHS Strength

    Ohs 5*4 (moderate-heavy)
    Low hang snatch 5*4 (moderate-heavy)

  • 24.3.2022 Basic Strength

    Back Squat

    1 x 5 x 65%
    1 x 5 x 75%
    1 x Max x 85%

    Rest btw sets 3:00 - 4:00