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

  • 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.

  • Tiistai 14.12. Workout

    Mobility

  • WOD Workout

    20min AMRAP

    2 4 6 8 10...
    HSPU
    KK-heilautus
    Istumaannousu
    Pistoolikyykky

  • WOD 11.11.2021 Workout

    12min amrap
    6 burpee
    9 plate gtoh
    12 KB swing
    15 sit up

  • Power Clean & Push Jerk Strength

    5 Sets of Power Cleans & Push Jerks
    Set 1: 2 + 2 @65%
    Set 2: 2 + 2 @70%
    Set 3: 2 + 2 @75%
    Set 4: 1 + 1 @80-82%
    Set 5: 1 + 1 @85%
    - Rest 2-3min btw sets.

  • Conditioning 11-12-2021 Workout

    AMRAP 30:00 with partner

    Buy in: 6 x Stairs
    Then with remaining time AMRAP:
    30 Burpees
    40 Hang Power Cleans @52.5/35kg
    50 Wall Balls @20/14

    • Rx+: @60/42.5kg

  • 5x5 Sots press Strength

    5x5 Sots Press
    - Just a barbell
    - Rest as needed

  • Wod Green 091221 Workout

    4x
    3 min ON / 1min OFF

    Alternate between A and B

    A.
    3 Burpee
    6 Box Jump
    9 Air Squats

    B.
    6/6 Single Arm DB Thrusters (22.5/15 kg)
    30 Lateral Jump Over DB

  • 101221 Perjantai B Workout

    On the minute for 9 minutes
    1. Kneeling lean back
    2. Calf raises
    3. 30+30s KB side bent 24/16