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

  • Toes To Bar Workout

    EMOM 10:
    5-7 T2B

  • Basic Workout

  • Viikko 1 - Treeni 1 Workout

    Lämmittelyt
    3 x 8 kyykkyhyppy keppi / kevyt tanko niskassa " touch n go"
    3x6 zombikyykky tangolla
    3x10 lapaleuat vastaote

    Rive+rive riipusta polven alta 4 x 1+3 - 2 min huili välissä 65-75%
    6 x Go every 2 min - 2 vauhtipunnerrus+1työntö 70% vauhtipunnerruksesta " keskiraskas"

    Kaikki rinnallevedot tehdään kyykkyyn.

  • Saturday Madness Workout

    Partner workout

    For total rounds and reps:
    00:00-02:00
    AMRAP in 2 mins of: ( 1 min Partner A, then 1 min Partner B)
    Machine Calorie

    04:00-07:00
    AMRAP in 3 mins of:
    Synchronized Burpee

    09:00-14:00
    AMRAP in 5 mins of: (RELAY, one full round Partner A, then switch)
    6/4 Machine Calories
    1 Rope Climb

    16:00-23:00
    AMRAP in 7 mins of:
    6 Shuttle Runs, (1 rep = 2x7,5m) ( Switch partners each round)
    12 Single Arm Kettlebell Hang Snatches, 24/16 kg (Split evenly)

    25:00-34:00
    AMRAP in 9 mins of: (YG,IG)
    30/24 Row Calories
    30 Box Jumps, @60/50cm

  • Höyry Workout

    A)
    Emom 24
    1) 45s Viivajuoksu
    2) 5-10 Burpee targettiin
    3) 10-15 KK-heilautus
    4) Lepo
    RPE:7-8

    B)
    2x 10min AMRAP /3min tauko
    1) 10 Thruster tangolla 10 istumaannousu 10cal koneella
    2) 6+6 YK-devil's press 15 Boxin ylitys 10 Rengassoutu
    RPE 8-10

    C)
    Jähy loppuaika
    1-3min kevyt liike
    venytellään: pakarat ja lonkankoukistajat
    RPE 4-5

  • 311225 Keskiviikko A Strength

    DELOAD WEEK

    A) Thruster
    Work up to a triple @ 65-70% of 1RM clean
    in 10 minutes.

  • Backrack lunges Strength

    Br lunges: 3x12 (6+6)

  • E30s x20 1 Deadlift Strength

    1 DL E30s x 20

  • Cossack Squat & Sots Press (DELOAD) Strength

    4 sets:
    10 Cossack Squats w/ plate
    5 Sots Presses, choose load (barbell)

  • WOD Workout

    Emom 15 2x

    1) 4-6 Mave keskiraskas
    2) 1-3 Seinäkävelyä
    3) Lepo

    ~ 2min lepo

    1) 6-8 Boxin ylitystä 2x kp/kk
    2) 5-20 T2B/Istumaannousua
    3) Lepo