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

  • Conditioning Workout

    EMOM16
    1. 10-15m hs walk
    2. 12-15 t2b
    3. 10-12 burpee over line
    4. 10-12 ring row

    Rpe 3

    Kaikki liikkeet laatua vastaan keskittyen tekniikkaan. Skaalaukset: hs walk - matka - wall walk t2b - t2r - leg/knee raises burpee - reps ring row - kulma

  • Tiistai 30.4. Strength

    Bs 6x2 70-75%
    Explosive

  • Torstai 4.8. Workout

    Hiki:
    Accessory
    4 Rounds
    8 Barbell biceps curl
    8 Seated DB french press
    40m Sandbag bear hug carry
    15 Wall ball

    Treeni
    Accessory
    4 Rounds
    8 Barbell biceps curl
    8 Seated DB french press

    Treeni Wod
    5 min amrap
    1 Sandbag over box 65/45kg
    3 Burpee box jump
    You go I go

  • Keskiviikko 10.4. Strength

    6 Min Emom
    6 Deadlift

  • Strength Strength

    Back Squat
    Build to a heavy triple in 6 sets. Rest 3:00
    - Sets of 5,4,3,3,3,3
    Option: Sets of 3 reps for technique and confidence building.

  • BBF 270425 Workout

    In Pair

    Min: 0-9 - *
    9-18 - Calories
    18-27 - *
    27-36 - Calories
    36-45 - *

    *= Amrap
    30 Wall Balls
    30 Situps
    30 Burpees
    30 KB Swings
    30 Box Jumps

    !! Continue the Amrap where you stopped

  • 070425 MAANANTAI Workout

    3 rounds
    3 min AMRAP
    10 one arm db hang c&j 22.5/15
    8 toes to bar
    2 min REST
    3 min AMRAP
    10 hang power clean 50/35
    8 bar over burpee
    2 min REST

  • 230425 Keskiviikko Workout

    DELOAD WEEK

    A) Ring muscle-up drills

    B) On the minute for 16min
    1. 3-5 wall walk
    2. 3-5 ring muscle-up
    3. Easy erg
    4. Easy erg

  • 6.8.2024 Clean Complex Workout

    1 Power Clean + 2 Front Squat + 1 Hang Squat Clean

    10 Sets x Every 2:00. Start ~60% Power Clean & Building Heavy.

  • Silppu #32 Workout

    Aikaa vastaan:

    • 30cal soutu
    • 30 wall-ball 3m (N 6kg / M 9kg)
    • 30 kahvakuulatempaus (N 16kg / M 24kg)
    • 20 toes-to-bar
    • 20 etunojapunnerrus
    • 20 boksihyppy (N 50cm / M 60cm)
    • 10 box-step-over (N 50cm - 16kg / M 60cm - 24kg)
    • 10 goblet-kyykky (N 16kg / M 24kg)
    • 10 burpee-leuanveto
    • 120 tuplanaruhyppy