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

  • 14.4.21 Soutu 5km Workout

    Soutu 5km

  • Tuesday 1.3.22. Workout

    Warm Up
    3 rounds
    45s run
    45s row
    45s air bike
    15 sec switch time, add speed during rounds.

    2 rounds
    5 bodyweight kang squats
    5+5 big arm circle with 1.25/2.5kg plate (slowly)
    10 kip swings
    10 hollow rocks
    10 goblet squats @12/16kg

    Some squat and overhead mobility of your choise (5-10 minutes and start workout)

    Metcon
    Easy Pace Cardio for 38 minutes
    0-12 min
    Run on Assault runner
    perform 8-12 toes to bars every 2 min (2,4,6,8,10 mins so total 5 times)
    rest 1 min
    14-25 min
    Rowing
    perform 5+5 single arm db thrusters @15/22.5kg (16,18,20,22,24 min so total 5 times)
    rest 1 min
    27-38 min
    Air Bike
    perform 5+5 single arm db OHS @15/22.5kg (29,31,33,35,37 min so total 5 times)

    Cool down
    3-5 min light cardio
    1+1 min hip flexors streching
    1+1 min quad smash with roller
    1+1 min adductor smash with roller
    1+1 upper trap smash with barbell
    1+1 min forearms smash with barbell

  • 1.3.2022 Shoulder Press Workout

    Shoulder Press

    1 x 5 x 55%
    1 x 5 x 63%
    2 x 10 x 68%
    1 x 10+

  • 1.3.2022 2k Row Workout

    For Time:

    Row 2k

  • 28.2.2022 Workout

    For time:

    2 Rounds:

    8 Power Snatch 70/47,5kg ( Teen 60/42,5)
    8 Bar Facing Burpees

    2 Rounds:

    8 Power Snatch 60/42,5kg ( Teen 50/35kg)
    8 Bar Facing Burpees

    2 Rounds :

    8 Power Snatch 52,5/37,5kg ( Teen 45/30kg)
    8 Bar Facing Burpees

    ( 11 - 15 )

  • 28.2.2022 Rmu Workout

    3 Sets :

    1 Ub set RMU

    1000m Recovery bike btw. sets.

  • 28.2.2022 Power Snatch Strength

    Build Heavy Single

  • Sunnuntain Pitkä Workout

    10x 4min ON/ 30s. OFF

    A)
    Kone
    B)
    5+5 Yhden jalan Mave KK:lla
    8-10 Lapaveto roikkuen
    8-10 Lapapunnerrus + rist. jalan kosketus

  • 26.2.22 Workout

    OPEN 22.1.

    15min AMRAP
    3 Wall walk
    12 alt. db snatch @22.5/15kg
    15 box jump overs @60/50

  • 25.2.2022 Workout

    STRENGTH PROGRESS 11/13 - MEDIUM-LIGHT WEEK

    WARM UP 2 rounds ~15min

    5 + 5 WALL PRESS BIRD DOG

    5 + 5 HIP AIRPLANE

    8 BRIDGE PRESS, lintti

    SNATCH On The Plates
    4x3@nousu 50% pal 2min

    SNATCH + OHS
    2[2+1]@60%, 2[1+1]@71% pal 2min

    PAUSE BACK SQUAT 3sec -pause squat position
    3@50%, 3x3@60% pal 2-3min

    CLEAN PULL till power position
    2x10@91%, 2x8@101%, 2x6@106% pal 3min

    ACCESSORY
    3 x 12 LATERAL RAISE
    3 x MAX REPS TOES TO BAR / KNEE TO CHEST