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

  • 27052026 Keskiviikko A Strength

    Push press
    5-3-3-2-2-2 reps for load / rest 2 min

  • Snatch Workout

    EMOM5
    2 power snatch @60-65% Rest 2min

    EMOM10
    1 squat snatch @70-85%

    1-2min: 70-75%
    3-5min: 75-80%
    6-10min: 80-85%

    Pääpointit: - Kehittää snatch tekniikkaa sekä nostovarmuutta. - Progressiivinen työ: kevyestä kohti raskaampaa painoa. - Kaikki nostot pitää olla teknisiä!

  • PRESS Strength

    Press

    4x8

    E2,5MOM

  • Accessories Workout

    3 rounds for quality (10min):

    8+8 CPH plank lift (L+R) @ challenging variation
    8+8 1-leg GHD hip extension OR 1-leg weighted* good morning
    8 band assisted squat jump @ explosive

    *esim. tanko niskassa tai levypaino rintaa vasten

    Banded squat jump:

  • Basic engine Workout

    12 x 2min on / 1min off:

    A)
    10 DKB deadlift @ 2x20/12kg
    6+6 DKB mixed rack reverse lunge

    B)
    10 box jump over
    8 V-up
    6 push up

    C)
    16 DB snatch alt. 1x50/35lb
    10/8 cal erg

    @ RPE 3
    -> mixed rack:

  • BBF 240526 Workout

    16x 2min ON/1min OFF

    A) AMRAP
    7 Toes-to-bar
    7 Pushups

    B) Calories @Row

    C) AMRAP
    7 Double DB Thrusters
    7/7 Alt. DB Curls

    D) AMRAP
    6x Shuttle Runs
    2x Walking Lunges

    E) AMRAP
    7 Knee Hugs
    7 Ring Rows

    F) Calories @Bike

    G) AMRAP
    10 Wall Balls
    5 Burpees

    H) AMRAP
    10 KB Swings
    5 Box Jumps

  • Half Maraton Workout

    Run 21,0975 km for time

  • Conditioning Workout

    40min for Q:
    25/18 cal ergo @easy pace
    15/15m KB cross body carry
    6/6 landmine cossack squat
    20-30s ring plank hold

    2min rest between rounds. Rpe 2.5-3 Huom! Vauhti ja painot huomioiden rpe.

  • Conditioning Workout

    Level 1.

    2 rounds for time:
    16 burpee over db
    16 alt. db snatch @22,5/15kg

    Level 2.
    2 rounds for time:
    12 burpee over db
    16 alt. db snatch @17,5-20/10-12,5kg

    Tc 6min

    Treenin idea on puskea kovaa heti alusta asti. Valitse sellaiset toistomäärät/painot, että pystyt säilyttämään kovan intensiteetin.

  • AMRAP 10 Workout

    AMRAP 10

    20 sit up
    10 push press@50/35kg
    10 box jump over