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

  • Partner Workout Workout

    30 Min AMRAP;
    21-15-9-21
    DB Deadlift
    DB hang power clean
    DB STOH
    Box jump over

    Working in pairs but switch after a full round. So do everything then switch

    RX 2x22.5kg/ 15kg

  • EMOM20 Workout

    EMOM20:

    1. 8 ring push up
    2. 10 alt. pistol squat
    3. 8 dip (between boxes)
    4. max reps double unders

  • 031022 Maanantai Strength

    A) Deadlift & shoulder press progression VK2/3
    5 rounds
    1. Deadlift 6-4-2-4-6 @75-80-85-80-75% 1RM
    2. Shoulder press 6-4-2-4-6 @75-80-85-80-75% 1RM

    One movement every 2min

    3VK progressio, jossa joka viikko maastaveto ja pystypunnerrus. Molemmissa toistuu viikoittain samat sarjat, mutta paino kasvaa viikoittain (aloita siis maltillisesta painosta).

    B) "Bring Sally up, Bring Sally down"
    Squat

  • Conditioning 28-09-2022 Workout

    Partner Workout for Quality
    2k Row/Ski or 4km Bike or 8:00 Assault Bike
    150 Russian Swings @32/24
    1k Row or 2km Bike or 4:00 Assault Bike
    100 Wallballs @20/14
    2k Row/Ski or 4km Bike or 8:00 Assault Bike

    • Goal: Sustainable smooth pacing, smaller sets on Wall Balls so you can keep moving

  • For time Workout

    For time:
    100 alternating back step lunges
    50 thrusters (20/30 kg)
    25 hang power snatches (20/30 kg)

    Scaled WOD
    For time:
    50 alternating lunge steps
    50 thrusters (5kg/10 kg)
    25 hang power snatches (5kg/10 kg)

  • Leuka-proge 5 Workout

    Oheiset:

    20min laadukkaasti

    10 lapaveto kuppiasennossa
    10 Ranskalainen punnerrus
    10 Latsit: keppi ja kuminauha apuna
    10 Rengassoutu tiukassa kulmassa
    Submax leukapito siinä kohdassa, missä on oma "kriittisin vaihe" vedossa.

  • Jalkojen voimakestävyys 6 Workout

    3 kierrosta

    12 Takakyykkyä 50-60%
    12 Kyykkyä käsipainojen kanssa (2×)
    12 ilmakyykkyä
    10s/ 15s/ 20s Amrap kyykkyhyppy
    1min lepo

  • Push presse Strength

    Push press 5x1x80%

  • 070922 Keskiviikko B Workout

    3 rounds for time
    30-20-10 cal row
    10 power clean 50/35

    2min rest between the rounds

  • Strength 07-09-2022 Workout

    Close Grip Floor Press in Bridge
    8-6-4-8-6-4. Rest 2:00
    - Increase from last week
    - Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80