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

  • Clean and jerk 1RM Strength

    Clean and Jerk
    10min Time Cap
    Find 1 Rep Max

    Power or Squat

  • Conditioning Workout

    AMRAP18
    8 hspu 10 t2b
    18 wall ball @9/6kg

    Rpe 4-4.5

    Lajinomainen treeni mikä kehittää liikekohtaista kapasiteettia sekä hengitys ja verenkiertoelimistön kestävyyttä. Valitse sellaiset skaalaukset, että pystyt säilyttämään hyvän intensiteetin koko treenin ajan.

    Skaalaukset: hspu->reps (minim 6)->abmat->pike hspu t2b->reps (minim 8)->leg/knee raises wall ball->paino

  • DEADLIFT Strength

    Deadlift

    8-6-4-2

    1-3 reps in tank

  • FRONT SQUAT Strength

    Front squat

    4-3-2-2 (3s negative)

    E3MOM / 1-2 RIR

  • WOD Workout

    8 x 3 min on / 1 min off:
    A) AMRAP:
    3 BMU / Strict pull-ups / 6 ring row
    6 Burpees over KB
    9 KB USA Swings 1 x 24/16kg

    B) AMRAP:
    6 Alt devil press with KB (3/3)
    9 kipping C2B / kipping Pull-ups / jumping pull up
    12 Alt. KB Goblet lunges @ 24/16kg (6/6)

    Alternate between A and B.

  • PUSH & PULL Workout

    3-4set:

    8 Db bench
    3-10 strict pull up

    ALTERNATE E2MOM / 1-2 RIR

  • For time with a partner Workout

    20 synchronized burpees
    20 rope climbs
    20 synchronized burpees
    20 wall walks
    20 synchronized burpees
    20 muscle-ups
    – Share the rope climbs, wall walks, and muscle-ups as needed.

    Scaled WOD
    For time with a partner:
    12 synchronized burpees
    20 pull-to-stands
    12 synchronized burpees
    20 inchworms
    12 synchronized burpees
    20 muscle-up transitions
    – Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

  • Treeni 6 (SU) (vapaaehtoinen lisä) Workout

    Zone 1-2 training for 45-90 minutes of your choise
    voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.
    TAI
    Metcon (zone 2 mainly) aerobisen kynnyksen alapuolella.
    3 rounds
    3-4 min ski erg at easy/recovery pace (zone 1-2) (20-25 s/m)
    2 sets: 4-6 shspu or kip hspu (rest 20-40s bwn set)
    3-4 min bike erg at easy/recovery pace (zone 1-2) (60-65 rpm)
    2 sets: 4+4 pistol squats (rest 20-40s bwn set)
    2 sets: 1-5 ring muscle ups / bar muscle ups (rest 20-40s bwn set)
    3-4 min fast walk/light jog at easy/recovery pace (zone 1-2)

  • Pe 14.2.2025 maastaveto Strength

    Maastaveto 3x4x80%

    Etukyykky 3x8x70%
    -etukyykyn maksimista

    SealRow 5x8
    TAI
    PendlayRow 5x8

  • Midline Workout

    30s on / 15s off x6:
    a) mountain climber
    b) top of a ring row hold