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

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    4x 4min ON 2min OFF

    A)
    8 Boxin yli burpeeta
    10 KP-Mavea
    12 KP-tempausta riipusta (painot molemmissa käsissä)

    B)
    15/12 Cal
    10 Leukaa tai rengassoutua
    12 Istumaannousua

  • 130724 Lauantai Workout

    Partner workout

    AMRAP 10
    20 double DB hang squat clean 2x22,5/15
    20/16 cal row

    Rest 2min

    AMRAP 10
    2-4-6-8... rope climb
    12-14-16-18... box jump over 60/50

    Share repetitions with partner

  • 13.7.2024 Kipping Technique Workout

    Kipping Technique

    Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

    Time 15 minutes.

  • WOD Workout

    For Time w. a partner

    0:00-20:00
    9 Box Jump w Step Down (60/50cm)
    12 Alternating DB Power Snatch @22,5/15kg
    15 Butterfly Sit-ups

    22:00-32:00
    Max 40 Meter CrossBody Carry
    (Front rack- Overhead)

    – Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

    Extra:
    Wheels on the Bus
    3 x 30-45s. Rest 60s.

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD: Partner fun Workout

    For time w/ Partner, YGIG divide anyhow:
    50/40 - 40/30 - 30/20 cal row
    40-30-20 kb sumo deadlift highpull
    30-20-10 push up

    TC: 11
    Rx: 24 / 16

    Sekaparit -> soutu 45-35-25 cal

  • WOD: Row, WB & T2B Workout

    EMOM21:
    a) 7-12 cal row
    b) 10-20 wb
    c) 5-15 T2B / K2E / kipping knee raise / Toes-to-rack

    Työaika ~30s / piste. RPE 7,5-8,5

  • Snatch 2x2 Strength

    2 sets 2's Snatch (heavy single)

  • Painnonnosto Workout

    Tempaus