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

  • Front Squat Strength

    Front Squat
    2x7 @72,5-77,5%
    2x5 @77,5-82,5%
    2x3 @82,5%+

  • Core Workout

    CORE
    EMOM 15
    (1) 6-8 Strict Toes-to-bar (strict up, slow down)
    (2) 20-30sec Hollow Hold
    (3) 10-15 V-ups
    (4) 45sec Plank hold
    (5) Rest

  • 3 rounds for time Workout

    30 toes-to-bars
    3 rope climbs
    24/30-cal Ergo

    Scaled WOD
    3 rounds for time:
    15 hanging knee raises
    3 laying pull-to-stands
    18-cal Ergo

  • Dumbbell Rear Delt Rows Strength

    Dumbbell Rear Delt Rows
    - 2 sets of 10-12 reps

  • Conditioning Workout

    Level 1 45 Sec On / 15 Sec Off × 20 (4 rounds)
    1. 6 Strict Chin-Up
    2. 10 m Handstand Walk
    3. 12 Goblet Alternating Reverse Lunge
    4. 8-10 Burpee
    5. Rest

    Level 2. 45 Sec On / 15 Sec Off × 20 (4 rounds)
    1. 4 Strict Chin-Up
    2. 5 m Handstand Walk
    3. 12 Goblet Alternating Reverse Lunge
    4. 6-8 Burpee
    5. Rest

    Level 3. 45 Sec On / 15 Sec Off × 20 (4 rounds)
    1. 4-6 Banded Strict Chin-Up
    2. 1-2 Wall Walk
    3. 12 Goblet Alternating Reverse Lunge
    4. 4-6 Burpee
    5. Rest

    Rpe 3 Pääpointit: * Työskentele tasaisella vauhdilla koko harjoituksen ajan. * Keskity laadukkaisiin ja teknisesti puhtaisiin toistoihin. * Tavoitteena on ylläpitää liikelaatua ja hyvää rytmiä, ei maksimoida tehoa.

  • INTERVALS Workout

    7rounds:

    40s On / 20s Off
    1) row
    2) Db hang clean&jerk
    3) box jump over
    4) ttb

  • CROSS Workout

    A)
    Back squat Week 2 of 6.
    5x5 @65% of 1RM with tempo 51X0
    - make sure you keep proper tempo and same weight
    - rest 2' btw sets

    B)
    21-15-9 reps, for time of:
    Deadlift, 50/35 kg
    Push Press, 50/35 kg
    Pull-up / jumping pull up/ ring row

    Timecap: 12 mins

  • Bench Press/Floor Press Strength

    Penkki 3x1

  • EMOM x 32 Workout

    EMOM x 32
    1) row
    2) 5-10 ttb
    3) echo/ or run
    4) 10-20 wallball

  • Bench press Strength

    Bench press 2x2