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

  • Morning Intervals Workout

    How strong is your static work?

    12 intervals (3 of each), 90 seconds ON/OFF

    A.
    Buy in
    15/10 Cal Echo bike, in the remaining time
    Handstand Hold

    B.
    Buy in
    18/12 Cal Row, in the remaining time
    Top of Pull Up Hold

    C.
    Buy in
    18/12 Cal BikeErg, in the remaining time
    70/35kg Sandbag Bearhug Hold

    D.
    15/10 Cal SkiErg, in the remaining time
    Ring support (top of Ring Dips)

    Your score is accumulated time of the static position

  • Hang Squat Clean Strength

    Every 2.30min x 5
    3-3-3-3-3
    Up to heavy but technical!

    Huom!
    Nouse päivän tekniseen maksimiin viidellä työsarjalla.

  • Takakyykkyproge 2 Strength

    4x6 V2

    (70-75%)

  • Partner WOD Workout

    Partner WOD

    AMRAP 20
    6 Wall Walks
    12 Deadlifts 100/70kg
    18 Bar Facing Burpees
    24 Calories

  • 220124 Maanantai B Workout

    4 rounds

    60s AMRAP
    5 KB swing 32/24
    5 goblet squat 32/24

    60s AMRAP
    Sit-up

  • Back squat Strength

    Back squat
    4x4

    Week1. 2-3reps in tank
    Week2. 1--2reps in tank
    Week3. 0-1reps in tank

  • Push Press Strength

    5x8 as heavy as possible

  • Back Squat Strength

    Every 3min x 4
    3-3-3-3 @AHAFA

    Huom!
    Kaikki sarjat pitää olla raskaita ja ne pitää tehdä suurinpiirtein samalla painolla. Ei failureita!

  • For time Workout

    Cash in: 80 DU

    then 4rounds

    8 thruster 40/30k
    8 pull up,

    Cash out: 80 DU

    (Target under 8min, Time cap 12min)

  • 1917 Workout

    "In teams of three: 3x AMRAP 15"

    1) max calories echo / 19 wallball + 17 sit up
    2) max calorie row / 19 db snatch + 17 up&down
    3) max calorie bike / 19 kbs + 17 box over

    3 min rest between amraps