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

  • 4 rounds: MU, rest, Row, Push Press, PU/T2B, rest. Workout

    4 rounds of;
    Ring Muscle Up x max unbroken reps,
    Rest x 1 min
    500m x Row
    10 x Push Press @ 50% of max,
    15 x Pull-up / Kipping Toes To Bar
    Rest x 1 min

    *First 2 rounds do Pull-ups, next two do T2B.

    Score is total MU, and also round times.

  • 16 x OTM: Box Jump, HSPU, Front Squat, Ring Pull-Up Workout

    16 x On The Minute:
    1st Minute: 10-15 x Box Jump @ 51/61cm (step down)
    2nd Minute: 1-6 x Strict HSPU (add deficit if needed)
    3rd Minute: 4-10 x Front Squat @ 60-70%
    4th Minute: 1-15 x Strict Ring Pull-up
    Repeat for 4 rounds (16mins).

    Record reps, scaling and other details.

  • 6.2.2021 Workout

    Tabata

    Row or Bike Ergo or Echo Bike

  • Conditioning 14-08-2023 Workout

    PERFORMANCE
    3 x 6:00 AMRAP; Rest 1:30 Between
    150m Run
    12 DBL DB Front Rack Alt. Lunges (50/35)
    9 Ring/Bar Dips

    FITNESS
    3 x 6:00 AMRAP; Rest 1:30 Between
    150m Run
    12 DBL DB Front Rack Alt. Lunges @ light
    9 Between Box Dips

    • Reset at beginning of AMRAP
    • RPE 7

  • Three times 4 Workout

    A. In a 4min window
    Run 400m
    20 Box Jump Overs
    +
    Max Calories

    Rest 2min

    B. In a 4min Window
    30/25 Calories
    20 KB Swings 24/16kg
    +
    Max Wall Balls

    Rest 2min

    C. AMRAP 4 of CINDY

  • Oly Lifting 07-08-2023 Strength

    Split Jerk
    3x1 (85-95%)

    • Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

  • Oly Lifting 08-08-2023 Strength

    1) Squat or Power Clean
    1x1 (80%)
    1x1 (85%)
    1x1 (90%)
    1x1 (95%)
    *Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

    2) Clean Pulls
    3x2 (110%)
    **Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

  • Maastavetoproge 5 Workout

    Vaihteluviikko, 25min laadukkaasti:

    6+6 Yhden jalan mave tangolla
    Submax Nordic hamstring curl
    10-15 Takareidet soutulaitteen avulla
    Submax konttausasennosta levypainotyöntö (lannerangan hallinta)
    1min Kone

  • Partner WOD Workout

    Partner WOD

    12min window find heavy "2rm power clean"

    4min rest

    12min AMRAP

    20cal row
    10 power clean, 60/40kg
    10 burpee over bar

    (Total 28min)

  • Hang power snatches Strength

    "Strength (load)

    10 sets of 2 hang power snatches.
    Lift every 1:30.

    *Moderate/heavy weight."

    "Harjoituksen tarkoitus on kehittää räjähtävyyttä sekä tempauksen taitoa.

    Tavoite on ottaa kymmenen hyvää sekä terävää kakkosnostoa tempauksessa aina 1:30 minuutin välein.

    Tuntuma pitäisi olla painon osalta haastava, mutta kuitenkin sellainen, että nostot liikkuvat hyvin.
    Korosta nostoissa ennemmin hyvää räjähtävyyttä kuin liian suurta painoa. "