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

  • Deadlift Strength

    5 x 5 deadlift
    - leave two reps in the tank
    - rest 3-4 min btw sets

  • Metcon Workout

    For time:

    30 wall ball
    30 box jump over
    30/24 cal row
    20 wall ball
    20 box jump over
    20/16 cal row
    10 wall ball
    10 box jump over
    10/8 cal row

    Tc 15min

  • High hang power clean Strength

    6 x 4 high hang power clean

  • 20.12.2020 Strength

    7 x (1 x hang squat clean + 1 x Split jerk ) @ 125-140% (SP)

    SO 2:45

  • 29.12.2020 Strength

    Shoulder Press

    4 x 4 x 80-85%

    Sendoff 2:30

    Omatoimi:

    Jämäkkää suorittamista!

  • Power Snatch Strength

    Build to 1rm / Heavy Single of Power Snatch in 15 minutes
    hit set every 1-2 min, go down by 4-3-2-1-1-1.. On reps
    then WOD Prep
    3-2-1 reps @workout weight. Rest 20-30 sets.

  • RANKEL Workout

    AMRAP 20:
    6 deadlifts (70/102 kg)
    7 burpee pull-ups
    10 KB swings (24/32 kg)
    200-m run

    Option 2

    AMRAP 20:
    6 deadlifts (56/84 kg)
    7 burpee pull-ups
    10 KB swings (16/24 kg)
    200-m run
    _

    Option 3

    AMRAP 20:
    5 deadlifts (29/43 kg)
    5 burpee jumping pull-ups
    10 Russian KB swings (8/12 kg)
    150-m run*

    Goal & Intensity:
    – Build overall resilience and stamina by mixing strength, gymnastic, and running elements.
    – This workout challenges you to maintain a consistent, intense pace for a full 20 minutes.
    – The deadlifts tax your posterior chain and grip, burpee pull-ups and KB swings keep your heart rate high.
    – The runs add aerobic load, creating sustained fatigue throughout the AMRAP.
    – Start the run at a moderate pace, and break the reps into manageable sets to maintain flow.
    – Focus on clean technique in the deadlift—good position helps conserve energy.
    RPE: 8–9 (hard but maintainable)

    Training focus:
    – Endurance + Strength-Endurance + Metabolic Conditioning: Rankel builds both physical and mental durability; for advanced athletes, grip and repetition management are crucial. As a Hero WOD, it also emphasizes grit and attitude.

  • Quarter kinda final Workout

    For quality:

    1. 50 sit-ups + 5 rope climbs/7 form the ground + 50 air squats
    2. 40 sit-ups + 4 rope climbs/6 + 40 air squats
    3. 30 sit-ups + 3 rope climbs/5 + 30 air squats
    4. 20 sit-ups + 2 rope climb/4 + 20 air squats.

    Lepää puolet ajasta mitä käytit kierrokseen. Esim. 1 kierrokseen meni 3 min, joten lepää 1,5 min.

  • Pulls and rings Workout

    4 kertaa:

    4 - 4 - 4 - 4 weighted pull-up / banded pull-ups / australian pull-ups

    60-80% 2RM max, lepää 1-2 min

    3 kertaa:

    5 banded tempo pull-ups / tempo australian pull-ups - 3s hold at top, 2s down, 1s stop, explosive up
    10 ring rows

    Lepää 60s.

  • Kybä lisää Workout

    15 AMRAP with partner:

    10-20-30... jne.

    Cal row (kalorit 10/6-20/16-30/26..jne.)
    KB swing
    Goblet squats
    KB hang snatches, alt. hands

    RX´d: 16/12kg KB. Jakakaa toistot tasan parin kanssa.