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

  • Bench Press Strength

    7 sets of Bench Press
    Set 1: 5 @60%
    Set 2: 4 @65%
    Set 3: 3 @70%
    Set 4: 2 @75%
    Set 5: 1 @80%
    Set 6: 6 @65%
    Set 7: 6 @70%
    - Rest 2min btw sets

  • Back squat Strength

    Back squat:
    10-10-7-7-4-4-1-1

    Scaled WOD
    Back squat:
    10-10-7-7-4-4

  • for time Workout

    9-15-21-27 reps for time:
    V-ups
    DB/KB thrusters (10/12.5 kg)
    – Perform 10 shuttle runs at the start of each round.
    (1 run = 7,5m down, 7,5m back)

    Scaled WOD
    9-12-15-18 reps for time:
    Anchored sit-ups
    DB thrusters
    – Perform 6 shuttle runs at the start of each round.
    (1 run = 7,5m down, 7,5m back)

  • Ma 2.10.2023 kyykky max Strength

    Kyykky max1

  • HS + MU tech work Workout

    A1) HS Against the box 3x60s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x5

  • Ke 20.9.2023 penkki Strength

    Yhden käden kulmasoutu 3x20 / käsi
    Kiertäjät kyljellään 3x20 / käsi
    -molemmat kevyttä lämmittelyä

    Penkki 1x97,5%

    3lankun penkki Nousu 105-110% kuormaan

    Pystypunnerrus 5x5
    -raskas
    -kaikki työsarjat samalla painolla

  • Saturday Madness Workout

    Team of 3;
    100-80-60-40-20
    Power Cleans @43/30kg
    Goblet Squat @24/16kg
    Calories on the Rower/Bike Erg/Ski
    - Goal: Smooth transitions and consistent pace.
    Rx+: @50/35kg & 32/24kg & Cals on Assault Bike
    Timecap: 40:00

  • Back squats and mobility Strength

    A1) Back squat 5x8x55%
    B1) DB OHS 3x10x10kg/8kg single arm
    B2) mailman paras olkapää liike x10

  • Deadlift super set Strength

    A1) Romanian deadlift 5x8x70kg/50kg
    A2) Bulgarian single leg deadlift 5x(5+5) 2x24kg/2x16kg
    A3) hold deadlift under the knee 5x8s 70kg/50kg
    2 min rest

  • WOD Workout

    A)
    EMOM x 12 MINUTES
    MIN 1+2 - AMRAP of 25 Double Unders + 15 Russian KB Swings + 10 KB Goblet Alt. Lunges
    MIN 3 - :50 Plank Hold
    -Rest 1:00-

    B)
    EMOM x 12 MINUTES
    MIN 1+2 - AMRAP of 25 Double Unders + 20 total Ball Russian Twists + 15 Ball Squats
    MIN 3 - :25/:25 Side Plank Hold
    Pick up where you left off each round.
    Option for 15 Crossover Single Unders instead of doubles today
    RPE 6, keep it medium today!

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Tib Raises
    MIN 2 - :45 Calf Roll
    MIN 3 - :45 Child's Pose