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

  • 1.12.2023 Endurance WOD Workout

    EMOM 40 ( AMRAP ) @ HR Zone 3, green

    Minutes 1 - 4 : Bike Erg Calories
    Minute 5 : 10 Box Jumps ( step down )
    Minute 6 : 7 Wallball shots + 5 CTB
    Minute 7 : 0:30 ME double Unders
    Minute 8 : 10 Dual KB Push Jerks 2x24/16kg

    Score : Calories

  • Front Squat Strength

    Up to heavy 4RTM in 20min.

    Huom! Noustaan päivän neljän toiston tekniseen maximiin noin 5-6 työsarjalla. Toistot pitää olla laadukkaita eikä tekniikka saa yhtään hajota. 2-3min levot viimeisten sarjojen välissä.

  • 17.11.2023 "Tänään on vetopäivä" - KH Workout

    For time :

    9 OHS 50/35kg
    10 Pull-Ups
    6 OHS 60/42,5kg
    15 TTB
    3 OHS 70/50kg
    20 Push-Ups

  • Dynamic Box Squat Strength

    Dynamic Box Squat
    8x2r @ 65%
    45s. Recovery

  • STRENGTH Strength

    Deadlift 5x3
    - nouseva paino
    - lepo 3-4min sarjojen välissä

  • Conditioning 30 min Workout

    WOD - conditioning

    30 min EMOM, semi-easy pace

    1 min: 15-20 hollow rock
    2 min: row 15/12 cal
    3 min: 10-15 wall ball 9/6 kg
    4 min: 6-10 toes to bar
    5 min: 40 sec farmers walk w/ double db/kb

    Easy pace. Total 6 rounds. Try to keep a steady pace. You should have at least 20 second rest (if not scale reps down)

  • Pulling strength Workout

    3-5rounds

    1) 1-5 weighted pull up/negative pull up
    2) 8+8 DB/KB row
    3) 20-30s hollow hold
    4) 15-20s ski (all out)

  • Snatch Strength

    Every 90sec x 6

    1 Power snatch + 2 Hang squat snatch @70-75% of 1RM

    Huom! Sarjat nousevalla painolla. Esim kaksi settiä aina samalla painolla.

  • Deadlift Strength

    Deadlift (Go every 2nd minute)
    2x3 @75%
    4x2 @85%

  • Burpees & accessories Workout

    Metcon (reps)

    AMRAP in 5 minutes of Burpees to 15 cm target above reach.

    Accessory:
    3 Rounds of:
    25 Seated band pull
    15-25 Push-ups with hands on medicine ball

    Finisher:
    100 Tricep band push-downs. Light band. "