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

  • Strength Workout

    EMOM 10 mins :

    1x [ 1 Snatch Pull + 1 Hang Power Snatch ], pick load
    Start at 60% and add weight each minute!

  • WOD Workout

    4 x AMRAP3 mins alternating between:
    A:
    Dumbell "Chief"
    3 DB Clean @2x22,5/15kg
    6 DB Push up
    9 DB squat

    REST 1 min

    B:
    5 Burpee over the rower
    10 cal row
    15 medball clean@9/6kg

  • Deadlift Strength

    5x5
    @70%
    Rest 2-3min.

  • 10.7.2024 POWER CLEAN + FRONT SQUAT + POWER JERK Strength

    *tc ~20min

    2x1x[1+2+3]@barbell,
    1+2+3@up to the maximum of the day, then do 1+2+3@90% of that max, jerk-%, rest btw sets 2min

  • WOD Workout

    4 rounds, 2 mins each, for max reps of:
    50 Double Unders/ 75 Single Unders
    20 USA Swings@24/16kg
    max reps in remaining time Toes-to-bars
    Rest 2 mins

  • WOD: Perusjyystö Workout

    EMOM24:
    a) 3-8 power clean (dng)
    b) 30 DU / 45s training / 45 SU
    c) rest

    Target: Overall RPE 8,5-9,5. Find challenging weights!

  • Saturday Madness Workout

    0:00-18:00:
    Complete in teams of 2. Divide anyhow.
    For time:
    100 DUAL Kettlebell Deadlifts, 24/16 kg
    50 Pull-ups kipping/ Jumping pull up
    50 DUAL Kettlebell Front Squats, 24/16 kg
    50 Toes-to-bars
    50 DUAL Kettlebell STOH, 24/16 kg
    25 Bar Muscle-ups /Burpee pull-ups

    The weight of the KBs should allow members to do sets of 10-15 on the deadlifts and 4-8 reps on the front squats and STOH.

    18:00-33:00:
    Complete as many rounds as possible in 15 mins of:
    20/17 Echo Bike/Row/Ski Calories (YGIG)
    10 Synchronized Burpees

  • Voimanosto: ma 11.11.2024 penkki Strength

    Penkki 1x92,5-95%
    -mahdollisimman ”matalavoluumiset” lämpät

    Vauhtipunnerrus Max1
    -jätä varoja…heti torstaina uudestaan!!

    Pystysoutu käsipainoilla x15-20
    Ojentajat niskan takaa tangolla seisten x10-15
    Vasarakääntö käsipainoilla (samaan aikaan) x15-20
    -kierros yhteen putkeen
    -3 kierrosta

  • 141124 Thursday EMOM FLOW Workout

    EMOM40 (5 rounds)
    1. 1 round of CINDY
    2. 8 - 10 Burpee to target
    3. 45s wallsit (feel free to add weight 😉)
    4. 3/3 One DB HPC&J @22,5/15kg
    5. 10/7 cal. row
    6. 8 - 10 W. plate turkish situp @5 - 10kg
    7. 8 - 10 KB lunges @24/16kg
    8. REST 🫶🏼

  • INTERVALS Workout

    E4MOM x 4-6

    10 burpee over Db
    20 Db snatch@22,5/15kg
    20/15cal echo

    kiihtyvä tahti,EI ALL OUT / target under 2,5min, time cap 3min / Scale echo calories if needed