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

  • 3 kierrosta tukiliikkeitä Workout

    3 kierrosta

    8+8 gorillasoutu kahvakuulilla
    12 face pull kuminauhalla

    1min lepo liikkeiden välissä

  • Painonnosto: Clean Pull + Power Clean – 5x(1+1) Strength

    5 times

  • Team Conditioning Workout

    3 x AMRAP 15, In teams of 2:

    AMRAP 15:
    - Cal Ski

    ———Rest 5:00———

    AMRAP 15:
    - Cal AB

    ———Rest 5:00———

    AMRAP 15:
    - Cal Row

    • Everytime you rest, alt. btw 10 Sit-ups / Back Ext.

  • Treeni 1 Workout

    Warm Up
    3 rounds
    1 min row
    8/8 curtsy lunges
    8 GTOH + Halo with plate 5-15kg
    24 russian twists, feet on the ground wiht plate

    Strenght
    FS/BS Squat Program Practise 7
    2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
    rest 3 min bwn sets
    Power Snatch 3x5@50-55% of 1rm power snatch
    rest 1.5 min bwn sets
    Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
    rest 1.5 min bwn sets

    Metcon
    10 min emom
    30 sec of rowing @2-5km pr pace
    aloita 5km pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 2km pr pace.

    Accessory Work
    2x12/12 upright row + 12 ring face pulls
    2x12/12 windmill + 24 alt leg v-ups
    rest 1-2 min bwn sets

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min ski or row
    4 inch worm + push up
    6-8 strict pull ups
    :20-30 Knee tuck Hold

    Strenght
    Ring or Bar Muscle Up Training
    2x3+4x2+3x1 rep
    rest as needed
    Bench Press 6x5reps @60-65%
    perform 2-3 rope climbs after bench press
    rest 2.5-3.5 min bwn sets

    Metcon
    Part 1
    8-12 min emom
    odd : Ski x 45-50 seconds (+1 cal from last time)
    even : quality set of toes to bars (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
    maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds)

    Part 2
    8-12 min emom
    Odd : Row x 45-50 seconds (+1 cal from last time)
    even : quality set of wall ball shots (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
    maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds = max 15 reps)

    Part 3
    8-12 min emom
    odd : double unders x 45-50 seconds
    even : HS walking x meters (20-30 seconds) or wall walks x 2-3 reps

    2 min rest bwn emom's

    Optional Accessory Work
    3x12-15 behind neck tricep turn with 1 dumbbell + 12-15 hammer curls with 2 dumbbells
    3x1:00-1:20 bear hug sandbag hold
    rest 1.5-2.5 min bwn sets

  • Partner workout Workout

    Partner workout TBA on the whiteboard

  • Partner workout Workout

    With partner for time:

    P1) 500-400-300-200-100m row

    P2) Barbell front rack hold 60/40kg

    P1 can only row when P2 has the barbell in front rack hold.

    *15 burpee penalty after each round if the barbell is dropped in the middle of a row.

    Timecap: 15 min

  • Skill: Kipping pull up Workout

    Tekniikkaosio
    - kippileuka/ perhosleuka

  • Hollyman Workout

    30 RFT:
    5 Wall Balls (20/14)
    3 HSPU
    1 Clean (100/70)

  • Painonnosto: Power Clean & Split Jerk, 3x3 Strength

    Three sets of three reps. Go heavy but remember SPEED!