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

  • työntö + vauhtipunnerrus tekniikkaa Workout

    Tekniikkaharjoittelua kepillä

    -työntötekniikka
    -vauhtipunnerrustekniikka

  • Interval AMRAP Workout

    3 rounds AMRAP of:
    20sec thruster AHAP
    30sec rest
    20sec pull-up
    30sec rest
    Score is total amount of thrusters and total amount of pull-ups.

  • HBBS Strength

    Wendler cycle week one
    85kg x5
    97,5kg x 5
    110kg x 21

  • OUTCH Workout

    WOD#1
    A.M.R.A.P. 10'
    ► 10 Burpees
    ► 10 Box Jump
    ► 40 Double Under

    WOD#2
    E.M.O.M 7'
    ► 02 Bear Complex

    WOD#3
    For Time :
    ► 40 Sit Up
    ► 30 Push Up
    ► 20 Pull Up
    ► 10 Pistol

  • SOUTUKÄSSÄRI SPRINTTI Workout

    FOR TIME
    Aikaa vastaan
    Row 500
    DB push press x 15
    DB FS x 15
    Row 500

  • Turkish Get Ups Workout

    20 Min TGU Technique and quality

  • SU-MAUGUST Workout

    Summer is not over friends... sweat, sunnies, and gun-shows are still to be had and it's all gonna** be better** after these workouts.

    With that said, here's your new month's programming.

    STRENGTH 1
    SUMO SQ
    DEAD STOP UNI LAT KB ROW SUMO STANCE

    STRENGTH 2
    SUMO DL

    DBL KB OV PUSH PRESS

    STRENGTH 3
    LAT STEP UP
    WIDE GRIP CHIN

    WK 1 4 X 15
    WK 2 4 X 12
    WK 3 4 X 10
    WK 4 4 X 10 *heavier than week 3 Set your 10 REP MAX
    WK 5 4 X 15

    SKILL : SUMO SQUAT POSITION

    STRENGTH BENCHMARKING
    1 min max CTB chin up hang (pregression - hook green band on higher horizontal rack, hand position on lower // TRX 45degree ISO row **think thumbs in armpits)
    1 min / max side plank (pregression to bent lower leg // progression to top leg elevated)

    CONDITIONING BENCHMARKING
    1 min max mountain climbers (knee to elbow, shoulders over top of hands) Results are total
    15s Max WATT/SPEED Row/Ski & Run
    Clock set for 6 H1 : 15s H2 : 20s
    You Go, I Go format b/w P1 & P2
    Each partner will have 55s Rest b/w machines

  • KELLY Workout

    5 rounds for time:
    - 400m run
    - 30 Box Jumps (24"/20").
    - Wall Ball Shots (9/6 kgs).

  • Kluster Workout

    Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

  • Hang snatch Strength

    Hang snatch: 5x5