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

    BP: 5x5

  • AMRAP 12 Workout

    AMRAP 12

    200m air runner or 20/15cal echo
    round of strict cindy (5-10-15)

    SCALED AMRAP 12

    200m air runner or 20/15cal echo
    round of strict cindy (4-8-12 or 3-6-9)

  • Day 38 Workout

    Rest & Recover

  • SKILL Workout

    handstand walk
    - harjoitellaan käsilläkävelyyn liittyviä asioita
    - koko tunti ohjatusti

  • Saturday Madness Workout

    You Go, I Go!
    For time:
    20 Squat Snatches, 60/43 kg
    20 Wall Walks
    40 Front Squats, 60/43 kg
    40 Bar Facing Burpees
    60 Power Cleans, 60/43 kg
    60 Handstand Push-ups
    80 Alternating Dumbbell Overhead Lunges, 22.5/15 kg
    80 Pull-ups
    100 Deadlifts, 60/43 kg
    100 Sit-ups

    Complete in teams of 2.

    Timecap: 35 mins

  • 27.3.2024 BasicWod Strength

    Deadlift ( Deadstop )

    5-5-5-3-3-3

    Go Every 3:00

  • In teams of 2-3: Long intervals Workout

    7min on - 2min off x4, YGIG in teams of 2-3, alt. between a & b:
    a) 90 / 75 cal row
    into AMRAP:
    30 russian kbs (32/24)
    30 air squat

    b) 90 / 75 cal ski / bike erg OR 75 / 60 cal air bike
    into AMRAP:
    30 ring row
    30 box get over

    Ergs / person for mixed teams: Males 30-45 (air bike: 25-38) cal, females 25-38 (air bike: 20-30) cal

    Rasittavuus: RPE 7-8 - tasaista työtä läpi treenin. Tämä on pitkä treeni, eli lähde rauhassa liikkeelle!

    Treenin flow: A:ssa ensin buy in soutu ja sen jälkeen loppu 7min kbs & sit uppeja tasaiseen tahtiin, jaa toistot, miten haluat. B samalla idealla. Jos haluat kovemman treenin, tee parin kanssa, vähän kevyemmällä pääsee 3hlön porukoissa.

  • AMRAP 10 Workout

    AMRAP 10

    200m air runner or 20/15cal echo
    10 deficit hspu

    TARGET 4-5 ROUNDS / scale rep scheme if needed
    .
    .
    .
    SCALED AMRAP 10

    200m air runner/ or 20/15cal echo
    5-10 hspu / or 10 push up

  • Painonnosto Workout

    Rive ja työntö

  • 070422 Torstai Workout

    DELOAD WEEK

    A) Max unbroken set of double under

    B) Handstand skills

    C) 3 Rounds
    90s WORK: 30-50 double under + AMRAP handstand walk / wall walk
    90s REST