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

  • Etukyykky 8,8,8 Strength

    Etukyykky 8,8,8

    nousevilla painoilla, tauot 2 min.

  • Back Squat Strength

    4x8 @74% Same weight for all sets and reps

  • Burpee amrap Workout

    amrap 4:
    burpees

  • “Deck of Cards” Workout

    CONDITIONING

    “Deck of Cards” 

    With Airbike/C2Bike/Watt Bike/ Ski Erg or Rower

    You need one machine and a deck of cards for this one.

    This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14
    Joker = Burpees

    RPE 3-4, go by feel. This is NOT supposed to be all out. 

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps.

  • Heel Elevated back squat Strength

    Use 2x15kg or 2x 10kg under the heels
    Regular squat width hence 2 plates.
    10 RPE 7
    10RPE 8
    8 RPE 8
    8 RPE 8
    6 RPE 9
    6 RPE 10

    Tempo is 3010 with 90 seconds rest! Try to stay upright throughout and really try to feel your quads in the movement.

  • Hang power clean 5x2 Strength

    Hang power clean, five sets of heavy two.

  • Rinnalleveto 2,2,2,2,2 Strength

    Rinnalleveto 2,2,2,2,2 (raakana tai kyykkyyn)

    nousevilla painoilla 2 min. tauot

  • Double Amrap Workout

    AMRAP 4
    8 x KBS 24/16kg
    4 x Burpee

    Rest 2min

    AMRAP 4
    8 x DB Snatch (alt.) 22,5/15kg
    6 x HSPU

    Score total reps!

  • Raaka rinnalleveto 3,3,3,3,3 Strength

    Raaka rinnalleveto 3,3,3,3,3 (nousevilla painoilla)

  • Shoulder Press 1 RTM Workout

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test