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

  • Running and OHS Workout

    Run 400m
    18 OHS 40/25
    Run 400m
    15 OHS 50/35
    Run 400m
    12 OHS 60/40
    Run 400
    9 OHS 70/47,5
    Run 400m
    6 OHS 80/55
    Run 400m
    3 OHS 90/60

    Use one barbell.

    Target: <18min

    Ohje: Harjoituksen tarkoituksena on saada mahdollisimman hyvä aika. Käytä vain yhtä tankoa ja lastaa se itse. Tarvittaessa skaalaa kuormaa itsellesi sopivaksi tai tee OHS sijaan harjoitus etukyykkyinä. Tanko otetaan luonnollisesti maasta.

  • VOIMA/TEKNIIKKA Strength

    Back Squat
    (65%/2)3

  • 4x8min AMRAP Workout

    4x8min AMRAP (3min rest between)
    a)
    2 Muscle-Ups
    4 Handstand Pushups
    8 KB Swings 32/24kg

    b)
    30/21 Cal. Row
    10 Burpee over rower

    c)
    8 Toes-to-bar
    8 Deadlifts 80/60kg
    20 Lateral Jump over bar

    d)
    10-20-30-40-50.... Double Unders
    *10 Wall Balls after each round of DU

  • 3 rounds Workout

    Dragon flag x8-15
    Kb front rack carry 45s.
    Turkish get up x5+5
    "Kylkikierrot" x10+10

  • Row 3x2000m, 120sec rest Workout

    Row 3x2000m with 120sec rest

    These are not all out! RPE 3 to 4. Try to hit all sets with same pace.

  • Wednesday Is Friends Day Workout

    Working in Teams of 4: 30 Min Total AMRAP
    5 x 1 Min AMRAP;
    Rowing Cals
    Wall Balls
    Burpee Box jumps
    Push Press 20/15kg
    2 mins Rest

    So 1 minute Amrap on each movement, rotate fast and move onto the next movement! Accumulate as many reps as a team. Rest at the same time.

  • May Strength 3 Week 1 Strength

    • BB Hip Thrust 4x12

    • Diagonal Stretch 4x5 / +5s hold on last rep.

    • Scapular depression Pull ups 4x8-12 1s pause (count 1 Mississippi)

    3:30 minute sets
    22 minutes with explanation

  • 9 minutes of Barbell Workout

    9min AMRAP
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Jerks
    3 Thrusters

    60/40kg

  • Where's the Friday Fire? Workout

    Everyone needs: abmat, mat, DB
    W: 15-20
    M: 25-30

    4 Rounds
    5 Jump Squats
    5/Scissor Lunges

    then..

    4 Rounds
    10 Hollow Rocks
    10 V-sits

    then...

    4rounds
    10 Renegade Row
    10 Thrusters

    then..

    4rounds
    10 Abmat Crunches
    10 Plank Pushups

    .. if finished early AMRAP it

    20

  • MetCon Workout

    3 Rounds:
    4 min AMRAP
    -10 T2B
    -10 Power Snatch (75/55)
    -10 CAL row/airdyne/100m run
    -10 Push press (75/55)

    2 min recovery between rds-(choose one):
    Jog/row/airdyne

    *when starting 2nd & 3rd rds of amrap, pick up where you left off. *

    Score is total Rounds and reps of all 3 amraps together