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

  • FOR TIME Workout

    3rounds:

    20/15cal ski
    15m kb fr walking lunge@24/16KG´S
    5 strict hspu / scaled 8 kipping hspu

    TARGET UNDER 7MIN, TIME CAP 10MIN

  • Whole body experience in teams Workout

    5min on / 2min off x4 in teams of 3, YGIG, divide anyhow if not otherwise instructed:

    a) 9 + 9 s.a syncro kb hang snatch (24 / 16)
    9 double kb devil's deadlift box get over (2 x 24 / 16)
    30 / 21 cal bike erg / echo bike

    b) 6 + 6m syncro s.a. db front rack lunge (15 / 10)
    9 double db man maker (2 x 15 / 10)
    30 / 21 cal row / ski erg

    Aloittakaa jokainen intervalli alusta, koittakaa pitää sama tahti toisella kierroksella kuin ensimmäisellä (tai ennemmin vähän kiristää).

    RPE 7-8

    Sekatiimit koneilla: miehet 10 cal ja naiset 7 cal / hlö.
    Kahden hlön tiimit: Toistot 5+5, 6, koneet sekatiimien kalorien mukaan, liikkeiden välillä ~20-30s tauot.

  • Maanantai 4.7. Workout

    Rästi

  • Sunnuntai 2.6. Workout

    Ring skills

    Wod
    10 min amrap
    1000/850m Row
    Then rest of time amrap
    5 Strict pull up
    10 Hspu
    15 Swing 24/16kg

  • SNATCH BALANCE Workout

    4-5sets:

    3 snatch balance (2s pause bottom of squat)

    moderate weight

  • Tempausveto Strength

    4x3 @raskas

  • 330 Workout

    3 Rounds of:
    75 Double Unders
    20 Pullups
    10 Handstand Pushups
    5 Squat Cleans @70% of todays heaviest lift

  • Strength Strength

    Handstand hold practice

  • Ma 21.4.2025 penkki max1 Strength

    Penkki max1

  • Strength Strength

    Close Grip Floor Press
    Build to a heavy 3 over 6 sets. Rest 2:00
    – Sets of 5,4,3,3,3,3