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

  • Conditioning Workout

    EMOM16

    1. 12/9 cal row @75-80% effort
    2. 12-15 t2b
    3. 12/9 cal row @75-80% effort
    4. 12-15 kipping hspu

    Rpe 3-3.5

    Valitse toistomäärät oman tason mukaan huomioiden rpe. Liikkeiden laatu täytyy säilyä treenin loppuun asti. Voimisteluliikkeet voi jakaa kahteen osaan. Skaalaukset: row - cal (max 45s) t2b - reps - t2r - knee/leg raises kipping hspu - reps - with abmat - box pike hspu

  • 15.9.2022 Snatch Strength

    Hang Power Snatch + Overhead Squat

    6 x ( 2 + 1 ) Go Every 1:30

  • 7.12.2022 Deadlift & Box Jumps Workout

    AMRAP 8

    60/42,5kg. deadlifts, 10 reps
    15 box jumps, 24/20 -inch
    82,5/60kg. deadlifts, 15 reps
    15 box jumps, 24/20 -inch
    100/70kg. deadlifts, 20 reps
    15 box jumps, 24/20-inch
    125/82,5kg. deadlifts, 25 reps
    15 box jumps, 24/20-inch
    142,5/92,5kg. deadlifts, 30 reps
    15 box jumps, 24/20-inch
    165/100kg deadlifts, 35 reps
    15 box jumps, 24"/20 -inch

    Its allowed stepping box jumps.

  • 9.7.2024 EMOM 9 Workout

    EMOM 9

    Minute 1 : Max Reps Strict Pull-Ups
    Minute 2 : 15 Push-Ups
    MInute 3 : Max. Unbroken Double Unders

    Score : total pull-ups & best unbroken set of Du´s

  • Triple sprint Workout

    Metcon (time)

    For time:

    At 0:00, 500m row for time.

    At 5:00, 1000m bike for time

    At 10:00, 200 Double-unders for time
    (5:00 min timecap)

  • Partner workout Workout

    Metcon (Reps, interval)

    With partner AMRAP in 12 minutes of:
    10 DB Hang clean & jerk (5/5)
    15 Wallball shots 20/14lb
    30 Double-unders

    You go, I go. All out effort each round.
    Choose light to moderate weight for the DB. Goal is to go unbroken on each set.

  • 3-Round-AMRAP Workout

    "Metcon (reps)

    3 Rounds, AMRAP each round:

    1:00 min Pull-ups
    1:00 min Wallball shots 20/14lb
    1:00 min SDHP with KB 36/28kg
    1:00 min Sit-ups
    1:00 min Calories row
    1:00 min Rest"

    "Suora kuntoharjoitus, joka kehittää maksimikestävyyttä sekä lihaskestävyyttä.

    Tavoitteena on saada jokaisella kierroksella kasaan niin monta toistoa kuin mahdollista. Hyvin onnistuneessa harjoituksessa pääset jokaisella kierroksella yli kymmeneen toistoon ja pystyt pommittamaan toistoja nopealla temmolla läpi.
    Harjoituksen pitäisi tuntua erittäin raskaalta sekä hengästyttävältä. "

  • For rounds Workout

    5 x AMRAP 2 min, rest 2 min
    60 double-unders
    5 ring/barmuscle-ups
    – Pick up where you left off.
    – Score is total rounds

    Goal & Intensity
    -Develop capacity and skill under high intensity bursts.
    -Two minutes of “all-out” work mixing rope speed and gymnastics control.
    -Commit to a steady rhythm on the rope – rushing kills the flow.
    RPE: 8–9 → tough intervals, but rest allows you to sustain the pace.
    Why: Trains the ability to handle skill and cardio under fatigue, teaching efficiency and control.

  • Deadlift 4x1x90% Strength

    Deadlift 4x1x90%

  • Maininki Workout

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