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

  • "Dirty Work" Workout

    AMRAP 6:
    60 Deadlifts
    Max Calorie Bike Erg 

    Directly Into..

    AMRAP 6:
    45 Hang Power Cleans
    Max Calorie Bike Erg

    Directly Into..

    AMRAP 6:
    30 Shoulder to Overhead
    Max Calorie Bike Erg

    Barbell: 52 / 38 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • Omatoimi lämmittely Workout

  • 10.9.2020 WOD Workout

    Heavy Squat Snatch Single in 7 minute.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • 17.12.2023 Core Workout

    Chinese plank hold for 3 minutes.

    You can use weight. Split if needed.

  • 240422 Sunnuntai Workout

    HERO WOD

    "Kalsu"
    For time
    100 thruster 60/42,5

    Start every minute with 5 burpees

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Conditioning Workout

    A: 4 sets
    3min ON/1 min OFF
    8 Kb Sumo Deadlift High Pull@24/16kg
    8 Kb push press
    8 Burpee over KB

    B: 4 sets
    3 min ON/1 min OFF
    8 Goblet KB lunge (4/4)@24/16kg
    8 USA swing
    8 plank up

    Alternate A&B ( 4 sets each )

  • Metcon Workout

    4 rounds of:

    500m row
    12x AMSU
    8x Burped over rower

  • Gymnastics squat test Workout

    • nybörjare air squat
    • atlet box pistol
    • avancerad pistols x5/each leg
    • tjurnacke goblet pistol 24/16kg x1/each leg
    • ninja BB over head pistol 40/30kg/each leg
    • Avenger 1-arm over head pistol @24/16kg/each leg