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

  • Clean Complex Workout

    Clean complex: (10-15min)
    2 Muscle clean + 3 High hang squat clean (No feet)

    Huom!
    Tämä kompleksi toimii lämmittelynä raskaampia nostoja ajatellen.
    Nostot tehdään "No feet" tyylillä eli jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ojennuksen/ponnistuksen jatkumona.
    Pidä painot kevyenä.

  • Conditioning Workout

    EMOM40
    1. 12/8 Cal ergo
    2. 4-6 Devils press
    3. 10-15 Wall ball
    4. 6-8 Burpee box jump over
    5. 40s Shuttle run
    6. 12/8 Cal ergo
    7. Rest
    8. Rest

    RPE 3-3.5

  • 16.1.2024 AMRAP 2 x 6 Workout

    AMRAP 2 x 3. Rest 1:00

    6 Power Clean 60/42,5kg
    8 Bar Over Burpees
    15 Kettlebell Swing 24/16kg

    Rest 3 Minutes

    AMRAP 2 x 3. Rest 1:00

    4 Power Clean 60/42,5kg
    8 Bar Over Burpees
    25 Double Unders

  • 110124 Torstai Workout

    10min EMOM (40s on / 20s off)
    1. Row for cal
    2. Burpee box jump over 60/50

    Rest 5min

    10min EMOM (40s on / 20s off)
    1. Echo bike / bike erg for cal
    2. Toes to bar

  • WOD Workout

    RX
    ON A 22:00 RUNNING CLOCK...
    2000m/1600m Row/Ski or 4000m/3200m Bike
    Immediately Into...
    AMRAP in Time Remaining of...
    2 Ring /Bar Muscle-Ups
    4 Strict Handstand Push-Ups
    8 KB USA Swings (24/16)
    (Score is Rounds + Reps)

    SCALED
    ON A 22:00 RUNNING CLOCK...
    2000m/1600m Row/Ski or 4000m/3200m Bike
    Immediately Into...
    AMRAP in Time Remaining of...
    2 Up-Down (Strict ) Pull-Ups
    4 DB Strict Press (15/12.5)
    8 KB USA Swings (16/12)
    (Score is Rounds + Reps)

    GOAL : 10+ rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8 KB Upright Rows
    1:00 Calf Smash on KB Horn or Lacrosse Ball
    16 SLOW Arm Haulers
    -Rest as Needed b/t Sets-

  • AMRAP Workout

    AMRAP 5:00
    Ergo 30cal
    Max wall-ball shots

    – Rest 5:00 –

    AMRAP 5:00
    Ergo 30cal
    Max med-ball cleans

    Scaled WOD
    AMRAP 5:00
    Ergo 20cal
    Max wall-ball shots

    – Rest 5:00 –

    AMRAP 5:00
    Ergo 20cal
    Max med-ball cleans

  • Snatch Workout

    EMOM12
    1. 3 Snatch @60-65%
    2. 2 Snatch @65-70%
    3. 1 Snatch @70-75%
    4. Rest

  • Metcon 4 Rounds Workout

    4 Rounds For Time

    11 KB Thrusters 16/12kg per hand
    9 Burpee Box Jumps
    2 Turkish Get-ups (1/side)

    Keep the workout aerobic, so you want to keep the pace and not let your speed slow during the second to fourth round. Constant movement, steady pace.

    On Thrusters, drive off with your heels.

  • Backwards Weighted Lunges 5 x 8 reps/leg Strength

    Backwards Weighted Lunges
    5 x 8 /leg
    Rest 90'' between legs and sets

  • Farmer's Walk Workout

    Farmer's Walk

    15m Max Weight Farmer's Walk
    Use the trap bar / DB /..