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

  • WOD Workout

    "Isabel"
    For time
    30 Snatch 60/43 kg
    TC: 6min

  • Deadlift Strength

    Deadlift
    8x
    Go every 2min
    2 DL @80-85%

  • 3x3 Shoulder Press Strength

    Shoulder Press 2x3 + 1x3+
    (first set at 70%, second at 80% and third at 90% of 1RM, but try as many reps as possible in third set 3+ reps)

  • Sunnuntain Pitkä Workout

    6x8min (2 kierrosta)

    1)
    1min Kone
    5+5 Renegade row
    1min Kone
    5+5 Lankusta painon siirto

    2)
    16-20 Vuorikiipeilijä
    15-20 Istumaannousu
    10-30s Kuppipito
    1min tauko

    3)
    8-10 Rapukiertoa
    8-10 Karhusta kobraan
    Submax rento roikunta
    8-10 Skorpioni

  • WOD Workout

    RX
    2 SETS
    2 x 5:00 AMRAP; rest 1:00 Between
    10 Up-Downs
    10 DB Goblet Squats (22,5kg/15kg)

    SCALED
    2 x 5:00 AMRAP; rest 1:00 Between
    10 Up-Downs
    10 DB Goblet Squats @ moderate
    Pick up where you left off.
    RPE 7

  • Press Behind Neck Strength

    Press Behind Neck
    4x4r
    90s. Recovery

  • 010224 Torstai Workout

    DELOAD WEEK

    5min AMRAP
    1-2-3-4... +1 strict pull-up
    After each set perform 6 deadlifts 80/55

    5min rest

    5min AMRAP
    2-4-6-8... +2 push-up
    After each set perform 10 KB swings 24/16

  • Sprint intervals Workout

    Every 3min x 4
    10-12 Front squat @40/30kg
    10-12 Bar over burpee

    Huom!
    All out every round. Tavoite säilyttää sama
    kierrosaika. Max työaika 1.30min.

  • WOD Workout

    Emom 6
    (30s on 30s off)

    1) Boxin ylitys käsipainojen tai kuulien kanssa
    2) T2B

  • Partner WOD Workout

    Partner WOD

    For time
    600 m run
    60 Wall Balls
    60 Toes-to-bar

    60 Calories
    60 Burpee-Box Jump Overs
    60 Single Arm DB Hang Clean & Jerk 22,5/15kg

    600 m run
    60 Pistols
    60 Push-ups

    60 Calories
    60 Single Arm Devils Press 22,5/15kg
    60m Single Arm Overhead Walking Lunges 22,5/15kg
    Time - ⏱

    Max Calories until the clock hits 45minutes