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

  • 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

  • Chin Ups Workout

    5x5-10 Chin Ups
    - 1min Rest btw sets

    Good control and full range of motion. Use this more as a mobility than a actual workout. Go easy.

  • 14.7.2022 Snatch Complex Strength

    EMOM 10

    Muscle Snatch + Hang Power Snatch. Start easy & Climb Heavy

  • 290523 Maanantai A Strength

    Tempo back squat VK3/6
    3x10 (2020) 45-50% 1RM, same weight than last time

    6 viikon kyykkyproge, jossa tehdään vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä pidetään sama paino tulevilla viikoilla sarjoissa ja toistomäärä kasvaa 2 reps.
    Pause-kyykyissä sarjoja tulee yksi lisää, toistomäärä vähenee yhdellä ja paino kasvaa.

  • FFB Sunday Workout

    E2OM 40min

    1) 10 Pull-Ups + 15 Abmat Sit-Ups
    2) 15 Box Dips + 10 High Plank to Elbows (L+R=1)
    3) 30sec Hollow Rock + 30sec Arch Rock
    4) 15 Push-Ups + 8 Chin-Ups
    5) 10 Cossack Squat + 14 KB Goblet Reverse Lunges

  • AMRAP 12 Workout

    AMRAP 12
    15 Hang Power Snatches 35/25kg
    2 Rounds of Cindy