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

  • Emom 42 Workout

    1) 12-15 cal row
    2) 14-16 toes to bar
    3) 10-12 high box jump
    4) 14-16 KB Swings 24/16kg
    5) 10-13 cal bike
    6) REST

  • 31.12.2023 Clean Complex Workout

    High Hang Power Clean + Hang Power Clean

    Building 12 minutes Heavy Set OTD

  • Pause Snatch Strength

    Pause Snatch (3sec pause at knee, bar from ground)

    9-12 lifts, every 60-90sec

    Add loading after 3 lifts.

    1-3 RPE 3
    4-6 RPE 3-4
    7-9 RPE 4
    10-12 RPE 4-5

    Scale if needed. Concentrate keeping your midline super tight and pull yourself under the bar.

  • WOD Workout

    YGIG 10min kalorit

  • WOD Workout

    Emom 20

    1) 30s AMRAP: Tuplat / Sinkut
    2) 4 Raakatempaus (keskiraskas)
    3) 30s AMRAP: Bar over burpee
    4) 4-6 OHS

  • 23.12.2023 Santa Claus getting ready for Christmas Workout

    For time :

    Row 1500/1300m
    ...into 10 Rounds :
    10 Deadlift 70/50kg
    10 Stepping Lunge
    10 Push-Ups
    ...into
    Row 500/450m

  • Engine - Work your weakness Workout

    Work your gymnastic weakness for 20min

    Ohje: Harjoittele jotain kehonpainoliikettä 20min ajan. Valitse liike, joka tarvitsee eniten harjoittelua sinulta.

  • 211223 Torstai Workout

    A) On the minute for 12min
    1. 8-14 toes to bar
    2. 8 front squat (from the floor) @50-55% 1RM
    3. Rest

    B) 2x max. time bar hang

    Rest 2min between the attempts
    Result is the total time of hanging

  • WOD: Reverse rowing Helen Workout

    E4mom x6:
    12 pull up / jumping (kipping) pull up
    21 kbs (24/16)
    250/200m row

    Työaikatavoite: <2min, TC 2:30 / kierros.

    Skaalaus: Valitse leuoissa variaatio, jolla pystyt tekemään toistot max. 3 osassa lyhyillä tauoilla. Pyri tekemään kbs:t putkeen tai max. 2 osassa, soutu alkuun RPE8. Pyri pitämään kierrosajat mahdollisimman lähellä toisiaan, eli ei täysillä pilttuusta ulos.

    Rasittavuus: RPE 8-9

  • WOD Workout

    RX
    3 ROUNDS FOR TIME
    25 Power Snatch @35/25kg
    50 Sit-Ups
    10 Bar Muscle-Ups / Chest to Bars

    SCALED
    3 ROUNDS FOR TIME
    20 Power Snatch @ light
    40 Sit-Ups
    10 Up-Down Pull-Ups
    RPE 8,

    Timecap: 20 mins