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

  • For time Workout

    800-m run (ulkona)
    80 pull-ups
    80 deadlifts (40/60 kg)
    800-m run
    – Partition the pull-up and deadlift reps any way.

    Scaled WOD
    4 rounds for time:
    240-m run (sisällä)
    20 jumping pull-ups
    20 deadlifts

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF
    alt. A and B

    A) AMRAP of:
    12 DB Hang Clean & Jerk 22,5/15kg
    10 Toes-to-bar

    B) Max Calories

  • Basic strenght III Workout

    6 min for quality
    12-20 plate russian twist
    6-8/leg copenhagen plank lifts
    15-30s ring support hold

    *copenhagen leg lift: nilkka penkillä->sääri penkillä->polvi penkillä.

    copenhagen plank lifts:

  • Easter Chaos🐣 Workout

    In Pair for 45min - do as many workouts as possible.

    1.
    G.I. Jane
    100 Burpee Pull-ups

    2.
    4K Bike Erg

    3.
    5 varv:
    20 Toes-to-bar
    30 Ground to Overhead (25/20 kg plate)

    4.
    10 varv “I go – You go”:
    1 Sandbag over shoulder
    3 Burpee over sandbag
    5 Sandbag squats

    5.
    80-60-40-20:
    Double unders
    Situps

    6.
    100 cal SkiErg

    7.
    5 varv:
    20 Wall balls
    20 Box jumps
    20 KB swings

    8.
    20 varv “I go – You go”:
    3 Pullups
    6 Pushups
    9 Squats

    9.
    1K Row
    800 m Run
    1K Row

    10.
    100 m Farmers carry
    80 m Walking lunges
    60 Partner situps
    40 Partner pushups
    20 Burpee over partner

    11.
    30-20-10:
    DB snatches
    Goblet squats

    12.
    100 cal Echo bike

  • Tempaus yhdistelmä alkeet Strength

    Raaka te +Te riip yp
    6sarjaa
    -1+2

  • Pre wod Workout

    3 rounds for quality: (12min)
    8/8 landmine twist
    30s DKB front rack carry
    6/6 banded hip flexor kick out - 2s hold

    Liikkeet laatua vastaan. Pidä liikkeiden välissä noin 30s levot.

  • Back squat Strength

    4x3 back squat 3s pause

    E3MOM / 3+ reps in tank / not too heavy

  • back squat 6 RM Strength

    back squat 6 RM

  • 25032026 Keskiviikko Workout

    Deload week

    A) 4 rounds in pairs (You go, I go, full rounds)
    10 overhead squats 60/42,5kg
    5 strict chest to bar pull ups

    B) 4 rounds
    1 min plank hold*
    1 min rest
    1 min reverse Chinese plank hold*
    1 min rest
    1 min handstand hold*
    1 min rest

    *Pick an appropriate amount of time for each

  • Partner conditioning Workout

    3 x AMRAP10 2min rest between amraps.

    A)

    8-10 c2b/pull up
    12 alt. db snatch @22,5/15kg

    B)

    8-10 t2b
    3 wall walk

    C)

    30 du
    6 alt. devils clean @22,5/15kg

    Rpe 4

    Treeni tehdään parin kanssa niin, että toinen tekee aina kummatkin liikkeet putkeen jonka jälkeen vaihto. Painot/ toistomäärät pitää olla sellaiset, että lähtökohtaisesti pystyy mennä ub. Skaalaukset: c2b/pull up - jumping db snatch - paino t2b - leg/knee raises wall walk - reps - kulma du - reps - su devils clean - paino