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

  • 11/2 Split Squat Strength

    11/2 split squat
    4x10/

    superset with

    lying resistance band leg curl
    4x15

    superset with

    sprawls
    4x15

    3.5-4 min sets
    [20 minutes]

  • WOD Workout

    RX
    EVERY 2:00 x 7 SETS
    25 Double Unders
    10 Alt. Front Rack Lunges @60/43kg
    25 Double Unders
    Rest remaining time
    - Unbroken Double Unders optional challenge!

    SCALED
    EVERY 2:00 x 7 SETS
    50 Single Unders
    10 Alt. Front Rack Lunges @ moderate
    50 Single Unders
    Rest remaining time
    - Single unders unbroken for optional challenge!
    RPE 8

    Goal: 30+sec resting time each set

  • PikkujouluWod ”Swoly Night” w/ pairs🎄 Workout

    Partner Wod!

    For Time
    100 Burpees
    80 Goblet Squats 24/16kg
    60 Push-Ups
    40 Plate Ground-to-Overhead 20/10kg
    20 Wall Walks
    40 Plate Ground-to-Overhead 20/10kg
    60 Push-Ups
    80 Goblet Squats 24/16kg
    100 Burpees

  • T2B ja HSPU 4 Workout

    3x
    Submax terävää kippiä

    3x
    Submax deficit SHSPU / SHSPU
    8-10 Pystypunnerrus istuen tangolla
    8-10 Linkkaria

  • Snatch Strength

    15 min to build a tough 2 rep tng power snatch.

  • Lion complex For Load Workout

    1 x Snatch Grip DL
    1 x Hang Power Snatch
    1 x OHS
    1 x Behind the neck push jerk
    1 x OHS

  • Chin up Strength

    Every 150s x 5

    3-4 Chin up V.0-1

    Huom! Jokaisessa toistossa 3s isometrinen pysäytys alaslasku vaiheessa. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

  • HSPU ja T2B 3 Workout

    Kippi

    3x submax
    Terävää T2B variaatiota.
    (Osuma, suorat jalat korkealle, polvenosto)

    HSPU

    5×
    Submax (V1) Raaka HSPU (variaatiot)
    8 Pystypunnerrusta istuen tangolla V1
    Submax käsilläseisonta kuppiasennossa

  • BBF partnerwod Workout

    3x10min on/3min of

    A) Amrap
    20 Burpees
    20 db thruster 2x 22,5/15kg
    20 oh walking Lunges 22,5/15kg
    20 partner situps

    B) you go, i go
    2 wallwalk
    4 hand-releas pushup
    6 pistols

    C)Emom - partner 1 work for 1min/ partner 2 rest the minute🔁
    15 dubbel unders
    Max calories remaining time of the minute

  • 24.11.2023 AMRAP 18 Workout

    AMRAP 18

    20 Kettlebell Swing 32/24kg
    20 Pistols
    20 Push-Ups
    40 Double Unders
    2-4-6-8-10... Toes to Bar