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

  • 130325 Torstai Workout

    On the minute for 18min
    1. 20/15 cal row
    2. Rest
    3. Squat clean
    4. Rest
    5. Double DB shoulder to overhead 2x22,5/15
    6. Rest

    Squat clean weights increase every round:
    ♀: 35-50-60kg (40-55-70% 1RM)
    ♂ : 50-70-85kg (40-55-70% 1RM)

    Target reps each weight:
    weight 1: 7-10 / weight 2: 5-8 / weight 3: 3-6

  • Day 40.2 Strength

    3 RM Front Squat

  • Front squat - Heavy of the Day (8/8) Strength

    E3MOM x7 :
    Reps: 3-2-2-1-1-1-1
    - Find heavy of the day

  • Ring dips 5 x 5 Strength

    Strict ring dips 3-5 x 5 reps

    Scaling: rings -> dip station -> box dips (x 15)

  • Conditioning Workout

    EMOM30
    1. 4 wall walk
    2. 13/10 cal row
    3. 12 alt. db snatch @22,5/15kg
    4. 40-50 du
    5. rest

    Rpe 3.5

    Skaalaukset: wall walk->reps->kulma row->cal db snatch->paino du->reps->single under

    Treenin idea on kehittää liikkeiden kapasiteettia, taloudellisuutta sekä hengitys ja verenkiertoelimistön kestävyyttä. Valitse toistot ja painot huomioiden rpe. Max työaika per minuutti 45s.

  • AMRAP's Workout

    rx
    3 x AMRAP 4:
    3 rounds:
    15 KB swings (16/24 kg)
    30 double-unders
    Then…
    Max-reps walking lunges
    – Rest 1:00 between AMRAPs.

    intermediate
    3 x AMRAP 4:
    3 rounds:
    15 KB swings (16/24 kg)
    15 double-unders
    Then…
    Max-reps walking lunges
    – Rest 1:00 between AMRAPs.

    beginner
    3 x AMRAP 4:
    3 rounds:
    10 Russian KB swings (8/12 kg)
    30 single-unders
    Then…
    Max-reps walking lunges
    – Rest 1:00 between AMRAPs.

    Skill Work
    Pre-workout
    EMOM 8:
    :15 triple-under practice

  • 3 rounds for time Workout

    500m row/1000m C2Bike
    21 KB swings (16/24 kg)
    12 pull-ups

    Scaled WOD
    3 rounds for time
    20cal Ergo
    21 KB swings
    12 ring rows

  • WOD: "Cindy" Workout

    AMRAP20:
    5 pull up / jumping kipping pull up
    10 push up / elevated push up
    15 air squat

    Tarkoitus:
    Pyri pitämään samat variaatiot koko treenin läpi (pl. jos kädet aukeaa, voit vaihtaa esim. kippileuoista hyppyleukoihin) --> Pilko alusta asti fiksuihin sarjoihin, joilla uskot pystyväsi tekemään ainakin puolet treenistä (5-10 kierrosta). RPE 8,5-9,5.

    Skaalaus: Toistot esim. 4-8-12 tai 3-6-9 tai joku yhdistelmä näistä.

  • 25.1.2025 "Saunalenkki" Workout

    AMRAP´S ( 2 Rounds )

    AMRAP 4 : Calories Air Bike
    AMRAP 4 : 10 Pull-Ups + 15 Push-Ups + 20 Air Squats
    AMRAP 4 : Calories Row
    AMRAP 4 : 15 Kettlebell Swing 32/24kg + 10 Burpees
    AMRAP 4 : Calories Bike Erg
    AMRAP 4 : 40 Double Unders + 10 Hang DB Snatch 22,5/15kg

  • Power clean Strength

    5-5-5-5-5