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 3x2rep Strength

    Back Squat 3x2rep

  • Partner Workout Workout

    AMRAP 8
    15m Handstand Walk
    15 Toes-To-Bars

    • Rest 3:00

    AMRAP 8
    7 Handstand Push-Ups
    7 Strict Toes-To-Bars
    - You Go I Go/Round

  • Neverending story Workout

    AMRAP 3-5-7-9-11 (with 2min rest between)
    of
    10 Wall Balls
    10 Box Jumps
    10 Burpees
    10 KB Swings
    10 Pullups
    10 Toes-to-bar
    10 Ring Dips
    10 DB Snatches
    10 HR Pushups
    10 Cals *

    • Continue from where you stopped every new AMRAP.

    *) Cals 12/10 Row & BikeErg, 9/7 SkiErg & Assaukt bike, 7/6 Echo bike

  • Back squats Strength

    E2:30 x5:
    7 back squat @ 76% / RIR 2

    Tavoite: Sama paino (+/- 5% sarjapainosta) läpi sarjojen.

  • 20.5.2024 SHOULDER PRESS Strength

    2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
    *target load of max ~95%, sp-%, rest btw sets 3min

  • WOD Workout

    Emom 20

    1) 3-5 Riveä kyykkyyn (keskiraskas)
    2) 1-5 Seinäkävelyä tai 6-12m HSW
    3) 30s T2B
    4) Lepo

  • Clean complex Strength

    E90s x9:
    Clean pull
    Low hang power clean
    power clean
    3 front squat
    - rakenna painoissa päivän fiiliksen mukaan

  • WOD: DB Run Workout

    For time:
    400m run
    30 alt. s.a. db hang clean
    400m run
    20 alt. s.a. db snatch
    400m run
    10 alt s.a. db devil's press

    Rx: 22,5 / 15
    TC: 10

    Skaalaus: Valitse juoksumatka, jonka voit suorittaa noin kahdessa minuutissa ja painot, joilla pystyt tekemään käsipainotoistot putkeen.

  • Push-pull bodailua Workout

    E2MOM x8, alt. between a & b:
    a) 6-12 strict / banded / toe-assisted pull up (myötäote)
    b) 8-12 double db shoulder press
    - RIR 0 molemmissa liikkeissä viimeisessä sarjassa eli loppuun asti (ilman tarkoituksellista failurea). Pieni korotus toistoissa / painoissa siis viime viikosta.

  • Metcon Workout

    3 x 5:00 Rounds of:
    200m Farmer Carry (1xKB)

    Then, as many reps as possible:
    5 Burpees Over KB
    10 Russian KB Swings
    @24/16kg
    - Rest 2:00 between rounds