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

  • Day 35 Workout

    Rest & Recover

  • Bodybuilding Workout

    Bodybuilding:

    4-5 rounds:
    3-10 strict pull up
    10 Db bench press
    10 Barbell row
    10+10 seated press
    30+30m s.a farmer carry

  • SATURDAY SMASH!!! Workout

    SATURDAY SMASH!!!

    Teams of three

    EMOM x 30
    1) machine
    2) wallball
    3) up&down

    tulos kaikkien toistot yhteensä

  • TEST: HANG SNATCH Strength

    FInd technical heavy 2rm hang snatch in 15min

  • 7 sets for load Workout

    1 clean pull
    1 clean
    1 hang clean

  • Wakanda Hustle Workout

    Partner WOD

    30 min AMRAP

    400m run/row together
    Break anyhow:
    30 DB snatch 22,5/15kg
    20 toes to bar
    10 HSPU

    Today there's only open gym hours. Please see front page.

    Goal & Intensity:
    -Complete a long partner workout with steady teamwork and pacing.
    -Execution: In pairs, perform a 30-min AMRAP – run 400m together, split the rest of the reps any way.
    -Progress: Switch smartly to keep moving – don’t burn out early.
    -Tip: Communicate clearly – short sets can keep the rhythm up.
    RPE: 7

  • Partner WOD Workout

    With a Partner

    AMRAP 15
    30 KB Swings 24/16kg
    30 Wall Balls
    30 Calories
    30 Burpee to Target

  • 080425 TIISTAI Strength

    Sumo deadlift
    4 x 10 @55-65% 1rm DL

  • Valakyykky 5 x 10 Strength

    overheadsquat, 5 x 10, 60 %

    Keep the weight light, focus on technique.

    Between the sets:

    10-15 banded pull apart

  • Conditioning Workout

    EMOM12

    1. 5-10m hs walk
    2. 8-12 c2b/pull up
    3. 1 set of strict or kipping hspu

    Rpe 3

    Jokainen valitsee toistot oman tason mukaan. Jos haluaa kehittää hspu voimaa niin sarjat stricteinä. Jos taas haluaa kehittää taitoa niin liikkeen voi tehdä kipillä. Skaalaukset: hs walk - wall facing shoulder taps pull up - reps minim 6 - jumping strict hspu - db press/ kipping hspu - abmat