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

  • "Easy Murph" Workout

    For 40 min @ 60-70% effort

    3 km Run
    then
    EMOM until time runs out
    1. 12 Air squats
    2. 10 Ring rows
    3. 8 Push-ups

  • For load Strength

    Back squat
    5-5-5-5-5

  • Front squats (+Accessories) Strength

    Strength (load)

    Front squat
    1-1-1, AHAP.

    Accessory:

    5 rounds of:
    30s. Reverse hypers
    30s. Heavy KBS

    Rest 2 minutes between sets. Same weight or heavier than last week. 30 seconds of work.

    Then

    70 weighted sit-ups. Split as needed.

  • 8.12.2020 Strength

    5 x (1 x clean + 2 Split jerk ) @ 125-135% (SP)

    SO 2:30

    Omatoimi:

    Missä kunnossa on olkapäät? Näitä ei tarvitse tehdä %, jos liikkuvuus rajoittaa.
    Edellinen kerta oli helppo ja kivaa, tällöinen lisää kuormaa tankoon.
    Mikäli tuntuu vaikeammalta kuin Push Press tee samalla kuormalla kuin Push Press.
    Edellisellä kerralla, tuli punnerruksia. Älä mene prosenteille.

  • 12.8.2025 Deadlift Strength

    Deadlift ( Deadstop )

    4 x 6 @ 60-70%

    Go Every 2:30

  • "HOPE" Workout

    Three rounds of:

    Burpees
    Power Snatch 75 lb / 35 kg
    Box Jumps, 24" box
    Thruster 75 lb / 35 kg
    Chest-to-bar Pull Ups

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

  • Pieni Cindy on tulisin Workout

    6 AMRAP
    5 pull-ups
    10 push-ups
    15 squats

    Rest 3 min

    6AMRAP
    5 C2B
    10 HSPU
    16 Alt. pistol squats

    Rest 3 min

    6 AMRAP
    5 bMU. Scaled: 4 C2B + 4 ring dips, 3 Pull-ups + 3 box dips
    10m HS walk. Scaled: 3 wall climbs, 5 box pike walks
    8+8 KB thrusters 24/16

    Tulos on kaikki toistot yhteen laskettuina.

  • Ilon ja onnen voimistelua. Workout

    3 x 5 kipping ring row + 10 kip siwngs
    3 x 5 x 1 kip swing + 1 kipping pull-up
    3 x 3 - 5 kipping pull-ups
    3 x 5 kipping pull-ups pudotuksella etukautta alas ja vauhdin pysäytys. (NS. perhosen alku)

  • Ai nyt piti jo nostaa Workout

    9 EMOM:
    1. 3 snatches 50% 2. 2 snatches 60% 1. snatch 70%

    Lepää 5 min.

    9 EMOM:
    1. 3 clusters 50% 2. 2 clusters 55% 1. cluster 60%.

  • Solisluun murskaaja Workout

    5 kertaa:

    2 AMRAP
    20 DU + 5 squat cleans + 5 STOH

    RX´d: 70/50.

    Lepää 2 min. Jokainen kierros alkaa tuplista, tulos on yhteenlasketut toistot.