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

  • 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.

  • 20 Min Amrap Workout

    In pairs YGIG
    20 DB medball incline floor press 2x22.5/15kg
    12-16 chin ups
    20 push ups
    20 bicep curls

    Split reps 50/50 ygig as you go through

  • Front Squat Strength

    Front Squat
    5x4x85%
    Lift Every 3min

  • 4x 2min ON/2min OFF Workout

    4x 2min ON/2min OFF

    alt A and B

    A.AMRAP 2
    2 Wall Walks
    8 Pullups
    12 DB Snatches

    B.In a 2min window
    20/15 Calories
    10 Thrusters 42,5/30kg
    +
    Max reps of Burpee over bar in the remaining time

  • Stamina squat Workout

    E3.30M x 3
    3 front squat V.4-5 (70-75%)
    5 back squat

    Ensiksi tehdään etukyykky, jonka jälkeen tanko räkkiin. Heti perään tehdään takakyykky. Etukyykky määrittää sarjapainot. Huomio toistoreservi.

  • C&J Strength

    E2M x 6

    1. 1 c&j @70-75%
    2. 1 c&j @75-80%
    3. 1 c&j @80-85%
    4. 1 c&j @85-90%
    5. 1 c&j @90-95%
    6. Up to new 1rm?

  • Double AMRAP 5 Workout

    AMRAP 5
    30 Double Unders
    8 Heavy DB Snatches
    12 Toes-to-bar

    Rest 3min

    In a 5min Window
    50/40 Calories
    +
    AMRAP in the remaining time of
    2 Wall Walks
    4 Burpee-Box Jump Overs

  • Varpaat tankoon tekniikka päivä 1 Workout

    Varpaat tankoon tekniikka päivä 1

    1. 5 x 5 tiukka polvien nosto - polvet lonkan yläpuolelle
    2. 3 x 20 istumaannousu
    3. 4 x 8 kippi
    4. 100 kuminauha pull apart

  • G SKILL Workout

    Headstand & Handstand

    Practice 20min