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

  • Shoulder strenght Workout

    Every 4min x5 (20min)
    -30s HS-hold
    -20+20m 1-arm KB OH-walk
    -12 KB push press

    *women 2 x 12kg KB’s
    *men 2 x 16kg KB’s

  • Metcon Workout

    For time:

    70 DU
    60 kbs @24/16kg
    50 wallball
    40 c2b / pull up
    50 wallball @20/14lb.
    60 kbs
    70 DU

    Scaled For time:

    50 DU / or 100 SU
    50 kbs @24/16kg
    40 wallball
    30 pull up
    40 wallball @20/14lb.
    50 kbs
    50 DU / or 100 SU

    Target under 15min, time cap 18min

  • Voimanosto: ti 16.7.2024 kyykky Strength

    Kyykky 3x90%

    Etukyykky Nousu ”kovaan ykköseen”
    -halutessaan Max1

    Etuheilautus 3x1min
    -naiset väh. 16-20kg kuula, miehet väh. 24-28kg
    -niin lyhyet palautukset kuin pystyt pitämään sarjojen välillä

  • Ma 8.7.2024 kyykky Strength

    Kyykky 2x5x82,5%

    Etukyykky Nousu ”kovaan kolmoseen”
    -halutessaan Max3

    Goblet Squat 3x15
    -joka sarjan jälkeen Askelkyykkyhypyt 15/15 (vuorojaloin)

  • Conditioning Workout

    A:
    Work 2 mins/ Rest 1 min
    15/12 cal row
    Max rep Single KB burpee Deadlift @24/16kg
    Goal : 1 min work for the second part

    B:
    Work 2 mins/ Rest 1 min
    15 box jump + squat on top@60/50cm
    Max rep wall walk
    Goal : 1 min work for the second part
    Alternate A&B for 10 total sets (5-5)

  • Painnonnosto Workout

    Rive ja työntö

  • Sorenson Hold Workout

    4 sets:
    :45 Weighted Sorenson Hold
    - All sets w/ same weight

  • 14.7.2024 EasyWod Workout

    AMRAP 15, with Partner

    Bike 9/6 Calories
    15 Dumbbell Squat 22,5/15kg
    6 DB Over Burpees

    YGIY

  • 14.7.2024 EasyWod Workout

    5 Rounds x Every 4:00

    10 - 15 Ring Rows
    8 - 12 One Arm DB Shoulder Press ( each )

  • WOD Workout

    For time:
    15-12-9
    Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
    21-15-9
    C2B Pull-ups

    Rx+: @heavier, ring muscle-up 9-6-3
    TIME CAP = 14:00

    Extra:
    Bent Over Supinated Grip Shoulder Fly
    3 x 10-12. Rest 60s.