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

  • Back squat Strength

    5x5
    @73%
    Rest 2-3min.
    (Week 2/6)

    • Suorita kaikki 5 sarjaa samalla kuormalla.

  • Snatch Strength

    Every 2min. x8:
    2 Squat snatch

    • Build to a heavy set.

  • Green 230820 Workout

    4x
    9min ON/3min OFF

    A) Row 1800/1500m
    +
    AMRAP of CINDY in the remaining time

    B) AMRAP of
    8 Burpee over DB
    16 DB Snatches 22,5/15kg
    24 Double Unders

    C) AMRAP of
    15/12 Cal. Bike
    15 Wall Balls

    D) Run 800m
    +
    AMRAP in the remaining time of
    3-6-9-12-...
    Box Jumps
    Sit-ups
    KB Swings 32/24kg

  • Dumbbell snatches & Double unders Workout

    10-20-30-40
    Alternating dumbbell snatch
    Double unders
    For time

  • Cool down / omatoimi Workout

    2-3 min light cardio
    1-2 min upperback smash wiht roller
    5 cobra to downdog
    1+1 min wall pec strech

  • High Hang Squat Snatch Double Strength

    WEIGHTLIFTING

    High Hang Squat Snatch Double

    EMOM x9

    RPE 3 to 3+ 

  • Kettlebell EMOM Workout

    12min EMOM
    6 KB-Clean
    6 Front squat w. KB
    6 KB Push press

  • Cool down / omatoimi Workout

    2-3 min light cardio
    1+1 min quad smash
    1+1 min quad strech

  • Endurance team WOD Workout

    Endurance team WOD

    In teams of 3 for 40 minutes, row for meters:

    Resting team members perform:
    EMOM:
    odd: 30 second of push ups
    even: 30 second of kb swings 24/16kg

    Tulos: tiimin soututulos yhteensä

  • Conditioning WOD Workout

    Conditioning WOD

    6 rounds of (total 48 min)

    1min Assault bike / Bike Erg (cal)
    1min Wall ball 9/6kg
    2min Rest
    1min Assault bike / Bike Erg (cal)
    1min Burpee
    2min Rest

    *Pyöräosuudet saa vetää kovaa (esim. tavoite 15 cal / kierros) ja pyri pitämämään joka kierroksella about sama target.

    *Wall balleihin ja burpeisiin aseta sopiva toistotavoite omaan tasoon nähden ja pyri pysymään siinä koko jumpan ajan. ÄLÄ fiilistele tänään vaan pysy suunnitelmassa! (Esim WB 20 reps target & Burpee 15 reps target)