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

    EMOM32
    1. Row (cal)
    2. Bike (cal)
    3. Burpee over line
    4. Rest

    RPE 4

    Valitse calori/toistomäärät huomioiden rpe. Burpeiden toistomäärä ei tarvitse olla sama kuin ergoissa.

  • Partner Acid Bath x 4 Workout

    "Acid bath" x 4

    4 rounds, start every 10:00

    500m ski
    500m row
    1000m c2bike

    Go fast, or Go home!

    Result --> slowest round

  • Conditioning Workout

    EMOM8
    3 power snatch + 3 bar over burpee @50-55/35-37,5kg

    RPE 4

    Valitse paino huomioiden rpe. Toistot pitää olla teknisiä ja taloudellisia.

  • "Open workout 14.4 & 23.1" Workout

    "Open Workout 14.4"

    14min amrap:

    • 60cal soutu
    • 50 toes-to-bar
    • 40 wall-ball (N 6kg-2.75cm / M 9kg-3.05m)
    • 30 rinnalleveto (N 45kg / 62,5kg)
    • 20 muscle-up

    Rinnallevedon tai muscleupin jälkeinen väliaika kommenttiin.

  • 21.12.2024 3 rounds Workout

    3 RFT :

    50 Double Unders
    10 Snatch 50/35kg
    10 Pull-Ups

    CAP 8

  • Gymnastic Workout

    E3M x 6
    12/9 cal row @70-75% effort
    2-4 bar mu

    RPE 3-3.5

  • 8 min Keskivartaloa Workout

    8min keskivartaloa

    3-5 tiukka varpaat tankoon
    10 puolilinkkari
    10 istumaannousu

  • 101224 Tiistai Workout

    "The Ghost"

    6 Rounds for Total Reps in 23 minutes
    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • OPTIONAL GYMNASTICS STRENGTH Workout

    OPTIONAL GYMNASTICS STRENGTH

    2-3sets:
    3-10 pull up
    10 banded lat pull down (straight arms)
    3-5 slow negative hspu kipping up / --> scale up deficit
    5-10 pike push up

    HUOM!! PYRI LISÄÄMÄÄN 1-2 TOISTOA EDELLISEEN VIIKKOON, TAI HAE LIIKKEESEEN LISÄÄ HAASTETTA KONTROLLIN JA LAADUN KAUTTA.

  • Conditioning Workout

    AMRAP 30:
    8 heavy DB snatch @ 30kg/22,5kg
    8 high box jump @ 75/60cm
    15/12cal row or 12/8cal assault bike
    5-10 kipping hspu
    *rest 30-60s between rounds

    -> heavy DB snatch: paino normaalia painavampi!
    -> kipping hspu -> abmat kipping hspu -> pike hspu -> Z-press
    -> RPE 3 eli kokoajan kiristysvara ja tasainen vauhti koko 30min