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

  • Pari WOD Workout

    20min amrap
    5min työtä vuorotellen

    10 KB swing 32/24kg
    10 Thrusters 40/30kg
    10 pushups
    10 Box jump

  • Snatch Strength

    5x2 (technique/strength)

  • Dumbbell later raises Strength

    Dumbbell lateral raises, with two Dumbbell
    - 3 sets of 10-12 reps

  • Conditioning Workout

    EMOM30
    1. 12/9 Cal Row
    2. 10–12 Plate Ground to Overhead
    3. 10–12 Alternating Box Step Ups (Weighted if needed)
    4. 45 s Shuttle Run
    5. 20/20s Side plank
    6. Rest

    Rpe 2.5-3 Harjoituksen pääpointit: * Edistää palautumista ja ylläpitää aerobista kestävyyttä. * Keskity laadukkaisiin ja teknisesti puhtaisiin suorituksiin. * Työskentele tasaisella vauhdilla ja pyri pitämään teho tasaisena koko harjoituksen ajan. * Maksimityöaika per minuutti 45s.

  • 03082026 Maanantai A Strength

    Deadlift
    4 x 4 x 85% / new set every 3 minutes

  • Handstand walk training & sandbags Workout

    1) HSW tech work
    - sopivia drillejä aloittelijoista konkareihin

    2) EMOM15:
    a) HSW drill of choice
    b) 4-6 sandbag over shoulder
    c) 30-45s easy-moderate machine / rest

    ADVANCED - EMOM15:
    a) 10m HSW (min. 5m pätkissä) / 1-2 x 5m HSW w/ pirouette
    b) 4-6 sandbag over shoulder (68 / 55)
    c) 13 / 10 cal machine

  • ”Reidet” Workout

    Aikaa vastaan:

    • 10 takakyykky (N 60kg / M 85kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 40 boksihyppy 50cm
    • 30 valakyykky (N 25kg / M 35kg)
    • 30 T2B – varpaat tankoon
    • 30 valakyykky (N 25kg / M 35kg)
    • 40 boksihyppy 50cm
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 10 takakyykky (N 60kg / M 85kg)

  • METCON Workout

    For time:

    5rounds:
    300m run
    12 hang squat clean@50/35kg

  • For quality Workout

    40 min

    with a friend

    800m run (both run)
    then split anyhow
    50 Axl bar deadlift 39/49kg
    50 sit ups
    50 chest to bar pull ups

    Long aerobic partner workout with pulling and grip fatigue
    Focus on consistency and movement quality over intensity
    RPE 6–7: Steady, sustainable effort for the full 40 minutes
    Communicate often and switch before fatigue slows you down
    Keep moving rather than chasing big sets

    Strategy
    Run:
    Controlled pace together
    Should elevate breathing, not spike it

    Axle Bar Deadlift:

    Short sets work best
    Keep a strong brace and active lats

    Sit-Ups:

    Smooth and relaxed
    Good place to recover slightly

    Chest-to-Bar Pull-Ups:

    Break early into manageable sets
    Avoid failure to protect grip

  • AMRAP 20 Workout

    AMRAP 20

    4 burbee over DB
    6 DB front squat
    8 DB stoh
    10 DB reverse lunge
    30 DU

    DB @22,5/15kg