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

  • TNG CLEANS Strength

    2 rds:
    8 tng power cleans @50%
    rest 1 min
    6 tng power cleans @65%
    rest 1 min
    4 tng power cleans @75-80%
    rest 2 min

  • WOD Workout

    Aikaa vastaan 3 kierrosta:

    50 Tuplaa/sinkkua
    25 Istumaannousua

    TC: 7min

  • 15 min for skills Workout

    15 min for skills:

    5+5 raises to HS - switch legs
    10 shoulder taps in 45 degree
    10 shoulder taps facing the wall
    5 tries for free HS
    1-2m walk to the wall/assisted walk
    5m HS walk/assisted or HS course with plates

  • For time Workout

    3rounds:
    400m run
    10 pc+jerk @60/40kg

    1min rest between sets

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity focus
    • Control HR when on cardio

    50min @ easy pace:
    30-40cal machine
    8-12 strict knees to elbows
    20 slamballs

    400-800m jog
    3+3 turkish get up
    20m+20m SA farmers carry

    2-4min jump rope
    40m bear walk (forwards+backwards)
    10 superman roll

  • WOD Workout

    30 reps for time of:
    1 DB Burpee + 1 DB Box Step-over @2x22,5/15kg, 50cm box
    - TIME CAP = 7:00

    Extra:
    Banded Pull-Through: 3 x 25. Rest 60s.

  • 7 sets for load Strength

    3 sumo deadlifts

  • 20.8.2022 Peruskuntoilua Workout

    Basic Endurance 50

    5 Min Bike Erg
    5 Min Row Erg
    5 Min:
    5 Strict Pull UPS
    5 Strict HSPU
    10 Pistols, alternating

  • Gymastic Workout

    3 rounds
    10-20sec pull up top hold
    Rest 60sec
    10-20sec ring dip bottom hold
    Rest 60sec
    10-20sec ring dip top hold
    Rest 60sec

    2 ROUNDS: AMRAP 2 (a+b+a+b)

    A. AMRAP 2
    30sec handstand hold
    Max reps empty barbell strict press

    Rest 1min

    B. AMRAP 2
    30sec max reps Kipping pull up/ c2b/ strict pull up
    Max reps empty barbell bent over row

    Rest 1min

  • Intervals Workout

    Intervals 6 x 30s On / 30s Off

    1) c2bike
    2) DU
    3) ski
    4) plank or hollow hold

    (Total 24min)