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

  • Conditioning Workout

    EMOM35
    1. 14/10 Cal row
    2. 1-2 Rope climb
    3. 14/10 Cal AB/Bike erg
    4. 6-8 Alt. Single arm devils press @22,5/15kg
    5. Rest

    RPE 3.5-4

  • 061223 Keskiviikko Workout

    DELOAD WEEK

    "Suomi 106"

    Partner workout
    For time
    106 medball squat clean 20/15
    106 medball box step-up 60/50
    106 medball ground to overhead
    106 medball sit-up

    Share reps with partner

  • Back squats Strength

    Back squats - E4MOM
    toistot 3-2-2-1-1-1

    Tavoite: Etsi päivän raskas.

  • 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.