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

  • 150825 Perjantai A Strength

    DELOAD WEEK

    6 sets:
    1 clean
    1 front squat
    1 split jerk @60-70% 1RM

  • Conditioning Workout

    3 rounds:
    1min max reps burpee over line
    1min max reps t2b
    1min max cal row
    1min rest

    Rpe 4-4.5

    Treenin idea on olla kova. Mieti kuitenkin vauhdinjako niin, että pystyt säilyttämään saman vauhdin loppuun asti.

  • Kipping hspu Workout

    Level 1.

    EMOM5 8-10 kipping hspu

    Level 2.
    EMOM5 4-7 kipping hspu

    Level 3.
    EMOM5 4-7 kipping hspu with abmat

    Huom! Skaalaa liike DDB push press.

  • For time Workout

    150 double-unders
    125 air squats
    100 sit-ups
    75 push-ups
    50 pull-ups
    25 deadlifts (75kg/110kg)

    SCALED WOD
    2 rounds for time:
    50 single-unders
    30 air squats
    25 sit-ups
    20 worm push-ups
    15 ring rows
    10 deadlifts

  • Front squat Strength

    5 x e3m:
    front squat
    1 x 3 @ RIR 2-3
    2 x 2 @ RIR 1-2
    2 x 1 @ RIR 1

    -> nousevilla painoilla raskaita kyykkyjä

  • 010825 Perjantai A Strength

    Clean & push jerk
    3x clean + hang clean + push jerk @60-70%
    3x hang clean + push jerk @75-85%

  • Pause OHS Strength

    E3:30 x5:
    3 Pause OHS (2s pause at the bottom)
    straight into 10 double kb front rack cyclist squat
    - RIR 2 viimeisessä sarjassa molemmissa liikkeissä

    Merkkaa tähän OHS:n painot

  • Farmers WOD Workout

    AMRAP 15:
    100-m DB suitcase carry (15/22.5 kg)
    20 box jumps (51/61 cm)
    20 single-arm DB push presses
    400m run

    – Use one dumbbell.
    – Step down from the box.
    – Switch hands as needed on the suitcase carries and push presses.

    Goal & Intensity:
    – Today’s aim is to build unilateral strength, conditioning, and control through a varied dumbbell triplet.
    – Target 3–5 rounds within 15 minutes, aiming for one round every ~4 minutes.
    – The suitcase carry should be upright with no more than 1–2 short breaks.
    – Box jumps and DB push presses should be done in consistent sets of 1–2, with technique intact and total time under 90–120 seconds per movement.
    – From earlier classes: unilateral work builds strong core control – avoid tipping or leaning toward the dumbbell side.
    – Switch hands as needed during carries and presses to stay moving efficiently.
    RPE: 7
    Training Area: Unilateral strength and conditioning. This improves posture, core stability, and balance – important qualities for injury prevention and long-term performance.

  • HSPU skills for 15 min. Workout

    HSPU skills for 15 min:

    5 tempo HSPU descending, 5s negative - go down after every rep
    5 kick ups - aloita jokainen toisto päälläseisonnasta
    5-10 kipping HSPU - usa abmat if needed
    3-5 wall facing HSPU.

    Extra: 15s HS hold, free or against wall. Harjoittele tätä sopivassa välissä.

  • Sinä, minä ja AMRAPit Workout

    In teams of 2. 2x 10 AMRAP.

    1. 1200/1000m row (split as you like) then AMRAP with you go i go (round for each):

    9 kipping HSPU
    6 alt. Pistol squats
    3m HS walk (alone or assisted).

    Rest 3 min.

    1. 1000m run (both at the same time) then AMRAP ygig:

    9 T2B
    6 alt. Pistol squats
    3 bMU/3C2B+3push-ups/3pull-ups+3 push-ups