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

  • "Row & Rip it for Rup" Workout

    Aikaa vastaan:

    Buy-in:

    • 2000m soutu

    , jonka jälkeen "Rip it for Rup"

    • 55 tuplanaruhyppy

    , jonka jälkeen

    1-2-3-4-5-6-7-8-9-10

    • maastaveto (N 70kg / M 100kg)
    • bar-over-burpee

    , jonka jälkeen

    • 55 tuplanaruhyppy

  • INTERVALS Workout

    E6MOM x 5

    300m run
    10 deadlift@60/40kg
    8 hang power clean
    10 push up

  • Double 6 Workout

    In a 6min window
    Run 600m
    +
    AMRAP in the remaining time of
    2-4-6-8-...
    Heavy DB Snatches
    Toes-to-bar

    Rest 2min

    In a 6min window
    Run 600m
    +
    AMRAP in the remaining time of:
    2-4-6-8-...
    Front Squat 60/40kg
    Bar Facing Burpees

  • Conditioning Workout

    Level 1.
    EMOM16
    1. 4-6 rmu
    2. 6-8 strict hspu
    3. 8-10 KB swing @32/24kg
    4. Rest

    Level 2.
    EMOM16
    1. 4-6 bmu
    2. 6-8 kipping hspu
    3. 8-10 KB swing @24/16kg
    4. Rest

    Rpe 3-3.5

    Ideana kehittää voimisteluliikkeiden kapasiteettia sekä ylävartalon voimaa hallitussa rasituksessa. Valitse liikkeet ja toistomäärät oman tason mukaan niin, että laatu säilyy koko treenin ajan. Skaalaukset: bmu - reps - banded - 4-6 burpee pull up kipping hspu - abmat - ddb push press KB swing - paino

  • Hang squat snatch Strength

    E2.30M x 5

    3 hang squat snatch @60%->up to heavy but technical Sarjat nousevalla painolla. Nouse päivän raskaaseen, mutta tekniseen maksimiin.

  • PRE WOD Workout

    Kipping HSPU

    EMOM 5 min

    pick reps per RPE 6

    Choose a rep count that feels like RPE 6
    Repeat the same number every minute
    Develop efficient kipping rhythm
    Improve power transfer from hips to overhead press
    RPE 6: Comfortable and repeatable effort
    Choose a rep count you can maintain for all 5 rounds
    Focus on timing and rhythm, not max reps

  • Conditioning Workout

    EMOM36

    1. 40s ergo @70-75% effort

    2. 4-6 wall ball + 4-6 burpee over line

    3. 15/15m single arm kb suitcase carry

    4. 40s ergo @70-75% effort

    5. 10-12 alt. db snatch

    6. rest

    Rpe 3 Pidä treeni kevyenä. Valitse painot ja toistot huomioiden rpe.

  • Back squat (Wendler week 11) Strength

    Back Squat

    Set 1: 75% x 5
    Set 2: 85% x 3
    Set 3: 95% x 1+

    The % are calculated from 90% of your 1RM!
    1+ means AMRAP!

    *Viimeinen viikko! TSEMPPIÄ!
    *Kunnon palautukset sarjojen väliin!

  • Power Clean + Hang Squat Clean Strength

    Work up to heavy complexes of
    Power Clean + Hang Squat Clean

  • 22062026 Maanantai B Workout

    4 rounds for time
    10 box jump overs 60/50cm
    10 dumbbell box step overs 22,5/15kg