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

  • "Christine" Workout

    3rds
    Row 500m
    12 DL @ BW
    21 Box Jump

  • "DT" Workout

    5 rounds for time:
    12 deadlifts (47/70 kg)
    9 hang power cleans
    6 push jerks

    Scaled WOD
    5 rounds for time:
    12 deadlifts (15/20 kg)
    9 hang power cleans
    6 push presses

  • Työntö Strength

    Nousu raskaaseen ykköseen.
    4x1

  • Area 51 Workout

    Partner AMRAP 25 min
    one holding one working

    51 cal Row - HS hold. Scaling: off the box
    42 wall ball shots - Chin over bar hold. Scaling: active hang
    34 Single arm devils press 22,5/15kg - Wall sit with DB. Scaling without DB.

    Split holds and work however you like. You can only work when your partner is in the hold position.

    Happy birthday 🥳 Ilmari & Eero ❤️

  • Intervals Workout

    4x
    Each for time
    New start every 4th minute

    20/15 Cal.
    15 KB Swings 24/16kg
    15 Wall Ball

  • 12 days of christmas Workout

    For time :
    1 hang squat clean 70/50kg
    2 front squat 70/50
    3 mu/bar mu or c2b
    4 hspu or push ups
    5 DL 70/50
    6 walking lunges 70/50
    7 box over burpees 60/50cm
    8 kb swing 24/16
    9 pullup or ring row
    10 ttb or kipping leg raises
    11 thrusters ( 1arm kb thrusters 6+5 reps ja toinen kiekka toistepäin 24/16)
    12 hs walk or 50 m bear crawl
    Start from 1, then 2,1, then 3,2,1 etc...
    Skaalaa tarvittaessa painoa alaspäin esim. 60/40 , 50/35 tai 40/30kg.

  • 12 Days of Christmas Workout

    ”12 Days of Christmas”

    For time:
    1 SDHP 35/25kg
    2 Thrusters 35/25kg
    3 Push press 35/25kg
    4 Power cleans 35/25kg
    5 Power snatches 35/25kg
    6 KBS 24/16kg
    7 Pull-ups
    8 Knees to elbows
    9 Box jumps 24/20”
    10 Bar over hops
    11 Burpees
    12 OHS 35/25kg

    Timecap: 30 minutes"
    "Jouluaatonjumppa, jonka suurin merkitys on vain saada hyvä aattojumppa tehtyä.

    Harjoitus etenee kuvauksen mukaan näin:

    ”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.”

  • Hang Power Snatch Strength

    Hang power snatch
    10x2r leave 1 rep in the tank
    Go every 90s.

  • Conditioning Workout

    AMRAP 30 (teams of 2, YGIG):

    50 cal row
    50 DB clean alt. 1x50/35lb
    25 burpee box jump over 60/50cm
    50 cal bike
    50 wallball 20/14lb
    25 box jump over 60/50cm

    RPE 3.5
    -> toistot jaetaan puoliksi
    -> aloita rauhallisemmin, nosta tehoa loppua kohti

  • Jerk complex Strength

    Jerk complex:
    3-5 x
    2 push press + 2 split jerk
    - RIR 2-3 split jerk viimeisellä sarjalla

    Fokus: Hallittu dipin alasmeno ja räjähtävä ponnistus loppuun asti. Dipissä huolehdi, etteivät kyynerpäät tipahda alas mennessä ja paino pysyy kantapäällä.