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

  • Deadlift Strength

    Deadlift
    4x4

    Week1. 2-3reps in tank
    Week2. 1-2reps in tank
    Week3. 0-1reps in tank

  • 5 min töitä 2 lepo 5min töitä Workout

    5min
    Tiukka polvet kyynärpäihin 2,4,6,…
    Sarjojen välissä 5 cal laite

    2min lepo

    5min
    Paholaisen punnerrus 2,4,6,…
    Sarjojen välissä 5 cal laite

  • 10.1.2024 Lunges Strength

    Lunges, Barbell on back

    5 x ( 3 + 3 ) @ Build in heavy

    Rest 2:30 - 3:00 between sets .

  • OPTIONAL Workout

    8 x 20s ON/ 10s OFF
    tabata hollow hold

  • Skill practise: Handstands Workout

    Skill practise: Handstands
    Check your level and practise that

    -
    Wall walks
    Kick-up to HS
    HS balancing against the wall
    HS shoulder taps
    Freestanding HS hold

    -
    HS walk towards the wall
    Freestanding HS walk
    Obstacle HS walk

    -
    Roll forwards
    High roll forwards
    Jumping roll forwards
    HS roll forwards

  • Tabata: KB swing Workout

    KB swing 24/16 kg

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • Front squat Strength

    Every 3min x 4
    5-4-3-3 AHAFA

    Huom!
    Kaikki sarjat pitää olla raskaita, mutta teknisiä. Sarjat nousevalla painolla.

  • 30.12.2023 4 rounds Workout

    4 RFT :

    18-15-12-9 Overhead Squat 42,5/30kg
    30 Double Unders
    10 Pull-Ups

    TC 12

  • Deadlift Strength

    Deadlift, work up to heavy 6RM
    +
    2x6 @90% of 6RM

  • MAVEE Workout

    3 rounds AHAP

    5-4-3-2-1 (45)

    Rest as needed between sets and rounds. Adjust weight as needed from set to set. The result is total kgs lifted