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

  • Power Clean Strength

    EMOM 5
    2 Power Cleans (65-80% of 1RM)
    +
    5x (Go every 75sec)
    2 Power Cleans (80%++)

    Work up to heavy 2RM

  • EMOM16 Workout

    EMOM16
    1. e30s x 1 set of rmu/bmu
    2. 45s ergo @70-75% effort
    3. 1 set of strict hspu
    4. 45s ergo @70-75% effort

  • Raskas Thruster- progressio 3 Strength

    2 RM

    (5x2)

  • AMRAP 5 Workout

    AMRAP 5

    max reps kbs
    *15 air squat
    every time you drop kb

  • Conditioning Workout

    EMOM16:
    1) 50s erg @ moderate
    2) *1 round of cindy
    3) 50s erg @ moderate
    4) 6-8 DDB devils press 2x50/35lb
    *5 pullup, 10 pushup, 15 airsquat (scale: 3 pullup, 6 pushup, 9 airsquat)

  • Rowing assessement (LM) Workout

    2,4,6,12,or 20 min continuously
    Or 10,15, 20 min for meters

  • Accessory Workout

    2-3 rounds:

    6-8/6-8 single leg landmine rdl
    6-8/6-8 landmine curtsy lunge
    6/6 landmine rotation

    Liikkeet parin kanssa ygig laatua vastaan.

  • ”Full House” Workout

    ”Full House”
    20min parin kanssa

    10 raaka rinnalleveto 84/61kg
    10 rinta tankoon
    10 kp tempaus 22,5/15kg
    10 varpaat tankoon tiukkana
    100 tuplanaruhyppy

    Toistot saa jakaa vapaasti

  • 12 Days of Christmas Workout

    1 ring/bar muscle up*
    2 sumo deadlift high pull 35/25 kg
    3 push press 35/25 kg
    4 power clean 35/25 kg
    5 front squat 35/25 kg
    6 ketllebell swing
    7 pull ups
    8 toes to bar
    9 box jump
    10 double unders
    11 burpees
    12 kb/db overhead lunges

    *Skaalaus muscle upille: hyppy muscle up/ mu kumpparilla, chest to bar/ pull up / raaka leuka kumpparilla tai ilman/negatiivinen leuka. Valitse skaalaus niin että se on tarpeeksi haastava

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • HSPU week 3 Workout

    8 Min EMOM.
    10% + 2 reps from test.

    Please stick to this. So it's 8 minutes! Same reps each minute and +2 from 10% of your test.