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

  • Leuat 6 x 3 Strength

    6 x 3

  • OPTIONAL Workout

    2-3rounds:

    10 push up
    10-20 banded tricep

  • Strength + Skill Workout

    RX
    EMOM x 7 MINUTES*
    1-2 Strict Toes to Bar + 2-4 Kip Swings + 3-6 Toes to Bar
    *Complex is meant to be unbroken.

    SCALED
    EMOM x 7 MINUTES*
    1-2 Strict Knees to Chest + 2-4 Kip Swings + 3-6 Toes to Something
    *Complex is meant to be unbroken.
    RPE 5

  • 6 kierrosta alkavalla 2 min Workout

    Alkavalla 2 min. 48 min

    1. Laite
    2. 3 Yleisliike 6 kahvakuulaheilautus 9 maljakyykky
    3. Laite
    4. Roikkuminen maksimi aika + naruhyppy

  • STAMINA Workout

    2 rounds
    3min ski (tavoite 25-55cal)
    * -2min rest*
    3min bike (tavoite 25-55cal)
    * -2min rest*
    3min row (tavoite 25-55cal)
    * -2min rest*

    • -lisää 3-5cal/laite edelliseen viikkoon*

  • Endurance Workout

    6x
    0:40 on/0:20 off

    1. Sit-up
    2. Box step up
    3. Lay to push-up
    4. Tuck hang
    5. Lunge steps
    6. Air squat
    7. Rest

  • Conditioning Workout

    5 rounds for time:
    5 Shuttle Runs 7,5m+7,5m
    10 Pull-ups
    10 Burpee line hops

  • OPTIONAL ACCESSORY Workout

    EMOM x10
    1) 6-10 deficit hspu + press with stick
    2) rest
    Scaled / no deficit or use abmat if needed
    Hspu:t korokkeelta tai ilman / heti perään pelkällä kepillä pystypunnerruksia rauhalliseen tahtiin
    :
    3 rounds:
    10- 30s L.sit
    15 hip extension + 10-15s hold

  • 2.2.2024 FRONT SQUAT Strength

    3@up to 95%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

  • Endurance 4.2.2024 Workout

    3 x EMOM 9, REST 2 MIN. BETWEEN EMOMS

    EMOM 1: Lungs :
    1. Shuttle run x 10 (10m = 1 rep)
    2. Burpee dbl db deadlift x 10 @2 x 22,5/15kg
    3. Wallball x 10-15

    EMOM 2: Legs:
    1. Jumping lunges x 20 @bodyweight
    2. Slamball x 20-25 @9/6kg
    3. Goblet squats x 20 @32/24kg

    EMOM 3: Upperbody:
    1. T2B/T2R/K2E x 10-15
    2. Push press x 15 @42,5/30kg
    3. Ski erg 12/10 cal.