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

  • Ski bells Workout

    Ft

    40 kb snatch
    20 cal ski erg
    40 kb goblet squat
    20 cal ski erg
    40 kb clean and jerk
    20 cal ski erg
    40 kb full swing
    20 cal ski erg

    Rx 24kg

  • Weighted pull-up 4x2 Strength

    Weighted pull-up 4x2

  • Murph prog 3. Workout

    Level 1.
    3 sets: 2min rest between sets

    Buy in 400m run
    3 rounds:
    10 pull up
    15 push up
    20 air squat
    Buy out 400m run

    Level 2.
    3 sets: 2min rest between sets
    Buy in 400m run
    3 rounds:
    6-8 pull up
    10-12 push up
    16-18 air squat

    Buy out 400m run

    Rpe 4 TC 40min Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-3 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

  • EMOM x 28 Workout

    EMOM x 28
    1) 2-4 wall walk
    2) 10 kbs + 10 kb reverse lunge@24/16kg
    3) 30s echo sprint
    4) rest

  • Basic strenght III Workout

    EMOM9:
    1) 10 banded pallof press R
    2) 10 banded pallof press L
    3) 15 heavy DKB deadlift

  • 25062026 Torstai Workout

    2 rounds
    4 min AMRAP
    Row
    - 1 min rest -
    4 min AMRAP
    50 crossover single unders
    10 burpees
    - 1 min rest -
    4 min AMRAP
    Bike
    - 1 min rest -
    4 min AMRAP
    15 wall balls 20/14lb
    15 toes to bars

  • Tempaus Strength

    Emom 10
    3x helpolla painolla
    -Raakana tai kyykkyyn

  • 7 kierrosta alkavalla min. 3 pistettä. Workout

    7 kierrosta alkavalla min.

    1. 6 m Kelkanveto 78/103/152kg
    2. Lepo
    3. Farmari kävely 2x12-24kg
    4. Lepo
    5. Raskaspallo/säkki sylissä pito/kävely 30-70kg
    6. Lepo

  • CROSS Workout

    A)
    Back Squat
    15 mins to build to 6RM!

    B)
    AMRAP 15 mins
    5 Shuttle Runs, 15 m (1rep = 2x7,5m)
    10 Box Jump Overs, 60/50cm
    15 Wall Balls, 9/6 kg,
    Goal: 6+ rounds

    C)
    Jefferson curls with light weight KB on box 3x5 (slow tempo )

  • STRICT PULL-UP 4 X 3 Strength

    Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.