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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

  • Lauantai 8.1. Workout

    Partner wod
    14 min Amrap
    Hiki:
    100 Db snatch
    Rest of time Row for meters

    Treeni:
    100 Power snatch @35/25kg
    Rest of time Row for meters

    You go, I go

  • Marston Workout

    "Marston"
    AMRAP 20:
    1 Deadlift 185/130kg
    10 Toes to Bar
    15 Bar Facing Burpees

  • "Elizabeth" Workout

    21-15-9

    Power Clean (60/42,5)
    Ring Dip

  • Front squat 3x10 Strength

    Front squat
    3x10r @ 55% from best front squat
    90-120s. recovery
    Light and easy feeling.

  • 080621 Tiistai A Strength

    4 rounds
    8 deadlift @50-60% 1RM
    4 high box jump 30/24"

  • Strength Workout

    Superset
    Barbell Glute Hip Thrusts: 3 x 10-12 1s hold at the top.
    Rest 90s.
    Bulgarian Split Squat 3 x 6 each
    (Dumbell or Kb in goblet position)
    Rest 90s

  • Ski Erg 2000m Workout

    2000m skiing

    Timecap 10min

  • Power Clean Strength

    6 sets of Power Clean
    Set 1: 3 @65%
    Set 2: 3 @70%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @85%
    Set 6: 2 @90%

    • Rest 2min btw sets.

  • Uudenvuoden jumppa! Workout

    "Metcon (reps)

    With partner AMRAP in 22 minutes of:
    11 Thrusters 60/40kg
    20 2-for-1 wallball shots 20/14lb
    22 Burpee box jump overs 24/20”
    2022m standing bike erg, damper 10

    *Split reps anyhow
    **One partner must hold one KB in front rack while the other one is working. *10 sit-ups penalty everytime the KB touches ground"

    "Uudenvuoden jumppa. Harjoituksen tavoite on saada annetussa ajassa mahdollisimman monta kierrosta ja toistoa täyteen kaverin kanssa. Liikkeet voi pilkkoa haluamallaan tavalla osiin.

    Toisen parista on pidettävä kahvakuulaa yhdellä tai kahdella kädellä eturäkissä aina kun toinen työskentelee liikkeiden kanssa. 10 istumaannousun sakko jokaisesta kerrasta kun kuula osuu lattiaan."

  • 3RM Thruster Strength

    In 20min, find the days 3 rep max thruster.