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

  • 011223 Perjantai A Strength

    6 rounds, go every 1,5min
    3 power clean @60-80% 1RM

  • Long Endurance Workout

    3rounds:

    E4MOM
    1) 20 cyclist squat + remaining time bike
    2) 20 bicep curl + remaining time row
    3) 20 push up + remaining time ski
    4) 20 banded pull apart + remaining time echo"

  • 281123 Tiistai Workout

    Every 8min for 3 rounds

    For time
    400/350m row
    20 wall ball 20/14
    12 toes to bar
    20 deadlift 70/47,5
    12 bar over burpee

    *Target time 5min / round

  • 2 x Partner AMRAP 10 Workout

    2 x Partner AMRAP 10min:

    20cal machine
    20 Db hang c&j @22,5/15kg
    20 box jump over
    20 up &down

    rest 3min between amraps

  • Strength Strength

    Push Jerks
    8-6-4-6-4-2
    Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
    RPE 8
    Week 2 of 5

  • Conditioning Workout

    You go, I go per round.

    RX:
    8 Rounds: (4 rounds of each)
    15/10 Cal row
    15-18 Wall ball @9/6kg

    Scaled:
    8 Rounds: (4 rounds of each)
    12/8 Cal row
    12-15 Wall ball @9/6kg
    TC 12min
    RPE 4-4.5
    Huom! Tavoite tehdä wall ball UB.

  • Skills EMOM Workout

    EMOM15
    1. 8-12 Pull up/C2B
    2. 6-8 Strict HSPU
    3. 20-50 DU
    4. 10-15 V-up
    5. Rest

    Huom!
    Treenin idea on kehittää liikkeiden taloudellisuutta sekä HSPU liikkeen strictiä voimaa. Sarjat pitää olla semi helppoja ja liikkeiden tekniikka täytyy säilyä. Sarjoja ei tarvitse tehdä UB vaan voi rikkoa esim kahteen settiin.

    Skaalaukset:
    Pull up-> toistot minim 6-> strictinä kumpparilla tai matalassa tangossa
    HSPU->Pike push up
    V-up->tuck up

  • Saturday Smash Workout

    SATURDAY SMASH!!!

    Partner AMRAP 40

    40cal machine
    40 Plate GTOH @20/15kg
    40 sit up
    40 reverse lunge @20/15kg
    40 burpee to plate

    I go, You go

  • 211123 Tiistai Workout

    4 rounds
    1min max reps double under
    1min rest
    1min max reps toes to bar
    1min rest
    1min max reps row cal
    1min rest

  • Gymnastic Workout

    For quality:

    RX:
    Every 150 x 5
    7 Wall ball @9/6kg
    1-3 RMU
    7 Burpee

    Scaled:
    Every 150s x 5
    7 Wall ball @9/6kg
    5-7 Strict pull up
    7 Burpee

    Huom!
    Treeni tehdään laatua vastaan hyvällä tekniikalla.
    Leuat skaalataan matalaan tankoon tai kumpparilla.