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

  • 23.1.2023 Deload Cycle Workout

    EMOM 42

    Minute 1 : 2 Rope Climb
    Minutes 2 - 3 : 30/21 Cal Row
    Minute 4 : 10 Pistols + 5 HSPU
    Minutes 5 - 6 : 30/21 Cal Bike Erg

  • 12.1.2022 Box Jumps Workout

    8 Rounds x Every 2:00

    2 Max High Box Jumps

  • AMRAP 16 Workout

    AMRAP 16

    16/12cal machine
    16 DB snatch@22,5/15kg
    16 sit up
    16 box jump over

  • 14 min käsipainon kanssa Workout

    14min käsipainon kanssa

    7 maljakyykky
    7 leuanveto
    7 tempaus riipusta
    7 varpaat tankoon

    Skaalaa tarvittaessa leuanvedon/varpaat tankoon toistomäärää.

  • 20 Min EMOM Workout

    20 Min EMOM
    Alternate;
    1. Rower tucks 15
    2. 10 good mornings
    3. 20 A jump squats
    4. 50 secs easy bike

  • Snatch Strength

    3x3 @ 60%
    2x2 @ 70%
    3x1 @ 80%

    No more than 20mins on this

  • Front squat singles Strength

    "Strength (load)

    Front squat, 7 sets of 1.
    AHAP.
    Lift every 3:00"

    "Tällä harjoituksella testataan sitä kuinka etukyykyt ovat kehittyneet. Harjoituksella mitataan maksimivoimaa ja tavoitteena onkin ottaa mahdollisimman raskas paino etukyykyssä.

    Tuntuma pitäisi olla erittäin raskas koska kyseessä on maksimaalinen suoritus. Korostetaan kuitenkin hyvää liikemekaniikkaa ennen isoja kuormia.
    Alle hyvät lämmöt sekä lähestymisnostot. "

  • Push Press Strength

    3x10 reps @66-70-74%
    rest 3 min bwn sets.

  • Gymnastic Metcon Workout

    2 sets
    10 Strict Deficit HSPU (20/10kg plate)
    10 strict chin ups (should be done in 2-3 sets with small 10-20s breaks)
    5 wall climbs or 15-30m HS Walk
    10 strict chin ups (should be done in 2-3 sets with small 10-20s breaks)
    10 Strict Deficit HSPU (20/10kg plate)
    -Rest 5:00 b/t sets-
    Score is total time of both sets. Not including rest time.

  • Warm up Workout

    3 Sets
    1:00 cardio machine
    50 single under
    10+10 banded side steps
    10+10 banded hip bridges
    5 Light DB/KB Front Squats (2 sec down + 2 sec hold
    in bottom + explosive up) (R/L)
    10+10 Light DB Strict Press (R/L)
    5 barbell squat cleans
    -into workout prep-
    2 Sets
    20 Double Under
    3+3 Thrusters (50s/35s)