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

  • 19.4.22 Workout

    8 ROUNDS FOR TIME:
    Alternate A&B (4x both)

    A)
    5 burpees
    10 box jumps
    15 kb swing @20/16kg

    rest 1min

    B)
    one round of CINDY:
    5 pull up
    10 push up
    15 air squat

    rest 1min

    time cap: 22min

  • CrossLifting Workout

    A,
    In 15-16 mins
    Daily max of :
    1 Hang Clean (any style) + 1 Front squat + 1 jerk (any style)

    • 2 mins rest between Heavy sets

    B,
    With partner
    5 mins of
    Max reps front squats@70/47kg
    Rest 1 mins
    4 mins of
    Max reps push jerk@60/43kg
    Rest 1 mins
    3 mins of
    Max reps hang squat clean & jerk@50/35kg

    Split work as You wish!

  • 18.4.2022 Deadlift Strength

    Build to Heavy Set of 3

    Then
    1 x 3 x 90% OTD
    1 x 3 x 80% OTD

  • PääsiäisBINGO! Workout

    Parin kanssa, YGIG
    Kerää mahdollisimman monta bingo-ruutua.
    10 burpeeta jokaiselle jokaisesta valmiista bingosta!
    45 min

  • Functional Sunday Workout

    Warm-Up

    2 Sets
    Tall Plank Lateral Walk 2,5m/side
    8x/arm Single Arm Trap 3 Raise w/ DB Isometric
    10x Scapular Pull-Up (pause 1sec at top)

    ——————————————————————

    3 Sets

    A1) Farmers Press: 8-10/arm; rest 60sec

    A2) Narrow Grip Floor DB Press: 10-12reps; rest 60sec

    A3) Alternating DB Curls: 8-10/ arm; rest 60sec

    • A1 pick heavy weight for farmer hand ——————————————————————

    3 Sets
    10 Renegade Rows 22,5/15 kg
    Row 250/200m @ 90% effort
    rest 1min between sets

    ——————————————————————

    3 Sets
    10-12 DB’s Upright Row @ 2121
    10-12 Plank Body Saw @ 3010
    10-12 Lying DB’s Tricep Extensions @ 30X1

  • Dynaaminen liikkuvuus Workout

    🤸‍♀️🧘‍♂️🤸🧘‍♀️

  • 11.4.22 Workout

    CORE

    AMRAP 3
    - 16 mountain climbers
    - 16 tuck ups

  • Morning Intervals Workout

    4x

    8min @machines (switch every 2nd minute)
    2min Rest

  • Pe 1.4.2022 penkki + maastaveto Strength

    Shoulder disclocations 5x10
    -joka sarjan päätteeksi 10s venytys

    Penkki 4x2 (70-75-80-85%), 3x1 (90-95-100%)

    Maastaveto 5x1x80%
    -30-60s palautukset

    Yhden käden kulmasoutu 4x8-15 / käsi

    SitUps 5x6-12

  • Squat snatch 15min OTM Strength

    Squat snatch 15min OTM