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

  • Strength Strength

    Overhead or Front Squats
    6-4-2 | 4-3-2
    Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
    Week 3 of 5
    RPE 9

  • LA WOD 21.10 Workout

    WORKOUT IN PAIRS, YOU GO I GO:

    BUY IN: 60 thrusters 42,5/30kg

    Then perform 6 rounds of:

    22 box jump overs into squat
    20 Pistol squats
    18 pull ups
    16 devils press 1 x 22,5/15kg
    6 wall walk

    BUY OUT: 60 thrusters 42,5/30kg

                 TC: 45 min.

  • Etukyykky Strength

    3x
    4 80-82%
    3 82-85%
    2 85-88%

  • Rive kyykkyyn 6 Workout

    Nousu komplekseissa V1 painoon

    1 maasta 1 TNG maasta 1 riipusta

  • Strength Strength

    EMOM 10 mins
    2 squat clean
    - no TNG reps
    - start at 60% of 1rm squat clean
    - add weight each set .

  • Open 24.3. Workout

    5 kierrosta
    10 Thruster 29/43kg
    10 rintatankoon leaunveto

    1 min tauko

    5 kierrosta
    7 Thruster 43/61kg
    7 palomiespunnerrus

    15 min aikarja

    14-15v :
    T 20 ja 29kg
    P 29 ja 43kg

    55+v
    N 20 ja 29kg
    M 29 ja 43kg
    Leuanveto ja rintatankoon leuanveto

    Skaalattu

    N 20 ja 29kg
    M 29 ja 43kg
    Hyppy rintatankoon ja leuanveto

    14-15v:
    T 15 ja 25kg
    P 20 ja 29kg
    Hyppy rintatankoon ja leuanveto

    55+v
    N 15 ja 25 kg
    M 20 ja 29kg
    Hyppy rintatankoon ja leuanveto

  • For time Workout

    20-18-16-14-12-10-8-6-4-2
    Deadlifts (37,5/52,5 kg)
    – Complete 2 wall walks between each set.

    Scaled WOD
    For time:
    10-9-8-7-6-5-4-3-2-1
    Deadlifts
    – Complete 6 plank hold shoulder taps between each set.

  • BB Back Squat 4x12 Strength

    superset with:
    15 hollow rocks
    20 hollow snaps

    3-3.5min rounds
    20min

  • 111023 Keskiviikko B Workout

    DELOAD WEEK

    Partner workout

    For quality
    10-1 hang squat clean
    1-10 box jump 60/50

    You go / I go full rounds
    *Use light weight

  • 9.10.2023 Swing & Push-Ups Workout

    AMRAP 5

    10-13-16-19... Kettlebell Swing 32/24kg
    3-6-9-12... HR Push-Ups