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

  • AMRAP 15 Workout

    AMRAP 15

    15/12cal row
    12 box jump
    9 ttb
    6 burbee

  • Extra Credit 12-05-2021 Workout

    Sandbag or heavy object carry: 10 x 30m each partner
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 11.5.2021 Strength

    Push Press

    4 x 3 x AHAP

  • 11.5.2021 Strength

    Back Squat

    3 x 3 x 70%
    2 x 2 x 80%

    Sendoff 3:00

  • 11.5.2021 Workout

    WarmUp 3 rnds.

    Bike 1:00
    7+7 sideways box step ups
    5 Strict pull ups
    10 Push Ups
    20 deadbug

  • 30.4.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    4 + 4 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

    1-2 rounds: Jerk grip
    3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
    3+3 Split Squat Press + Split Squat OH
    3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
    3+3 Split Jerk Eyes Closed + Split Jerk

    HIP CLEAN PULL + MUSCLE SQUAT CLEAN
    3+3@50%, 4[3+3]@55% pal 2min

    --

    POWER CLEAN + SHOULDER PRESS + PUSH PRESS + SPLIT JERK + SQUAT JERK
    5[1+3+2+2+2]@nousu 50% pp-% pal 2min

    TAKAKYYKKY (putkeen, ei loppuojennusta - hyvä keskikropan tuki, painopiste koko jalalla)
    4@50%, 3@60%, 2x2@70% pal 2-3min

    SNATCH PULL
    2x5@85%, 2x4@95% te-% pal 2-3min

    OHEISHARJOITTEET 2 kierrosta

    10 LATERAL RAISE selän kulma n.45°, kuormaa
    5 + 5 ONE LEG RDL
    1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Sunnuntain Pitkä Workout

    2 kierrosta 10min ON 2min OFF

    1) Kone

    2) Amrap:
    1 Submax rengaspito
    10 Rengassoutu
    2 seinäkävelyä/ levyoainolle lankusta (4+4)
    1 Submax roikunta

    3) Kone

    4) Amrap:
    10 Valakyykkyä
    10 Sivukyykkyä
    10+10 yhdellä jalalla mave
    10+10 kylkitaivutus

  • Saturday Madness Workout

    For time with a partner:
    400 Meter Farmer Carry @32/24kg (double)
    Then,
    3 Rounds of:
    30 Deadlifts @100/70kg
    30 Goblet Squats @32/24kg
    Then,
    400 Meter Farmer Carry @32/24kg
    *One person works - split as desired.

    Timecap: 30 mins

  • 7.5.2021 CLEAN Strength

    SQUAT CLEAN @ MAX pal 2-3min
    kun työntö ei enää kuleksi jatketaan rive maksimeihin

  • Extra Credit 06-05-2021 Workout

    Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold a