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

  • Deadlift Strength

    Deadlift
    75% of 90% 1RM x 5 reps
    85% of 90% 1RM x 3 reps
    95% of 90% 1RM x 1+ reps

    *Percentages counted from 1RM are
    67,5%
    76,5%
    85,5%

    *If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • Freddy's Revenge* Workout

    5 x Shoulder to Overhead
    10 x Burpee
    5 Round, For Time

    *Hybrid workout

  • Takakyykky vajailla palautuksilla Strength

    Back squat, 80 %
    6 x 4, 90 seconds rest between the sets

  • Slipping Into Coma Workout

    1min Wall balls
    1min Thrusters
    1min Burpees
    3 Rounds, For Reps
    1min is 45s. work 15s. rest

  • Ring skills Workout

    Practice ring skills

  • Aerobic Conditioning Workout

    50min Total
    10min sets

    1.Row
    2.Burpees
    3.Wall Ball (max 5 unbroken)
    4.Ring Row (max 5 unbroken)
    5.V-Ups from hollow

    Keep HR between 60-75% of MAX

  • G-SKILLS Workout

    Muscle Up Tech:
    *Static high hold (rings under chest)
    *Proggressions
    *Ring work
    *Max reps (Strict or Kip)

  • Overhead squat Strength

    5x3 (pysäytä kyykky ala-asennossa 3s ajaksi)

  • Partner JT Workout

    Partner workout:

    • 50 wallballs
    • "J.T"
    • 50 wallballs

  • Long steady EMOM Workout

    Working for 30 Mins

    1. 10-15 C2B ( pull up, kip swing or jumping pull up)
    2. 15/10 CAL Bike
    3. 15 floor Press 2x22.5kg 2x15kg
    4. 10-15 Russian Swings 32/24kg
    5. 50 Double unders

    We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

    Scale double unders to practice time.