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

  • Accessory Workout

    EMOM 12

    1) 6 Strict Chin Up (stop start)
    2) 20 Hollow rock
    3) 12 Fat bar bent over row (AHAFA)

  • Open Gym klo 14-17 Workout

    Open Gymiä klo 14-17

  • 1km row Workout

    1km soutu

  • Back Squat + Box Jump prog 2.5 Strength

    Pause Back Squat + box jump

    5 x every 4 min

    3 + 3
    90% + 80% of max hight
    add 1-3 kg to 22.4.
    3s. hold at the bottom

    Goal & Intensity:

    Final dose of strength and explosiveness before next week’s testing day.
    Execution:
    5 rounds, every 3 minutes:
    3 pause back squats (90%) + 3 box jumps (80% of your max height).
    Progress: Add 1–3 kg compared to your 22.4. session, as long as your form stays solid.
    Tip: Control the pause and explode straight up — focus on quality over quantity.

    RPE: 8/10 – final heavy day before tapering

  • Team workout Workout

    Teams of two complete AMRAP 25 minutes of:

    • 50 Wall Balls, 20/14
    • 40 KBS, 70/53
    • 30 Sit-ups
    • 400m Run (200m each)

  • Back squats Strength

    Strength (load)

    Back squat
    10-8-6-4-2, AHAP.

  • Handfull Workout

    Aikaa vastaan:

    30 alt. dumbell snatches
    15+15 single arm db thrusters

    RX´d: 22,5/15. Scaled: kaikki kevyemmät käsipainot.

  • Raaka rinnalleveto 3,3,3,3 Strength

    Raaka rinnalleveto 3,3,3,3

    Nousevat painot,

  • Snatch pull Strength

    4 kertaa 90-95% snatch maksimista.

    3 - 3 - 3 - 3

  • Voikkapallosoutu Workout

    2 hengen tiimeissä, ensin toinen suorittaa koko kierroksen, sitten toinen:

    1. 21/18 cal row + 20 wallball shots, 20/14
    2. 21/18 + 20 pull-ups
    3. 21/18 cal row + 20 wallball shots
    4. 21/18 cal row + 20 kipping HSPU
    5. 21/18cal + 20 wallball shots
    6. 21/18cal + 20 push-ups

    Laske yhteen omien kierrosten ajat.