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

  • 4.1.2023 Core Workout

    20 Minutes Of :

    20-30 Banded Ab Crunch
    10 Snap To Hollow
    40m Farmers Carry, AHAP
    1:00 Plank Hold

  • Vintage Mikko Salo Workout

    Every 3 min for 10 rounds:

    20 cal row
    10 deadlifts @ 140 kg

    VX7A

  • 3.1.24 Perfo Workout

    5min selitys
    25min lämppä & skills,
    15min lämppä & wodinvalmistelu
    Nopeus ~15min

    Wod
    3x
    A. 3min on
    2x
    Burpee box over
    BMU/c2b
    Remaining time Max snatchs, ~60-65%
    Target ~1min snatchs
    2min off
    B. 3min on
    2x
    Box jump over
    Wall walk
    Remaining time max squat cleans, +5-10kg to snatch weight
    Target ~1min squat cleans
    2min off
    Toiset aloittaa A- ja toiset B-osiosta jos tarvetta

  • WOD 03/01/24 Workout

  • Warm up Workout

    1 min machine
    20 Back Rack Elbow Rotations

    5 TnG KB Sumo Deadlifts @ light
    5 TnG KB Sumo Deadlift High Pulls @light
    5 TnG KB Sumo Deadlift High Pulls @workout weight
    -then-
    20 s Pushup Plank Hold
    3 Pushups
    3 Hand Release Pushups

    @ Empty Barbell
    5 Deadlifts
    5 Muscle Cleans
    5 Power Cleans
    5 Front Squats

  • Marian tanssit Workout

    🌼🎊💜🎉💙🎊🌼🎉💙🌼

  • 22.12.2023 CLEAN & JERK Strength

    *lähestyminen 20min
    2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

    TAI

    2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

  • Treeni 3 Workout

    Warm Up

    3 times with cardio machine
    40s easy, 20s moderate, 10s fast, rest 20 sec about
    then 2 sets
    5+5 lunge + streching + 5 pause wall squats
    :30 Push Up Plank
    5 HR push ups
    5+5 single arm kb snatch
    5+5 half kneeling kb bottom up press
    10 alt leg v-ups

    Strenght

    Overhead Squat 3x5 and 2x3 reps@50-70%
    rest 1.5-2.5 min bwn sets
    Military Bench Press 3x5 and 2x3reps@50-70% of 1rm
    rest 1.5-2.5 min bwn sets

    Metcon
    Every 3 min for 15 minutes (5sets)
    5+5 kb hang snatch @24/16kg
    5-10 strict pull ups (you can do banded also)
    10-15 V-ups

    Accessory Work
    3 sets
    8/8 single arm db oh lunge walking steps
    8/8 single arm floor press, hip bridge position (eli tee lantionnosto ja siitä sit yhden käden penkki punnerrus
    8-12 rolled up ghd back extensions (selkärullauksella ylös)
    rest 1-2 min bwn sets

  • Treeni 4 Workout

    Warm up
    2 rounds
    1.5 min cardio
    5 inch worm with push ups
    10 air squat + 5 squat jumps
    10/10 single leg rdl
    :30 side plank Hold R/L
    then do the movement prepping and if not chance to use many cardio machine take
    just one you like.

    Treshold Metcon
    EMOM 8
    odd : row x 30 sec @20 min pr pace
    even : Burpee over rower (sideways) x 8-10 reps

    EMOM 8
    odd : ski x 30 sec @20 min pr pace
    even : DB Snatch x 10-12 reps @rx db

    EMOM 8
    odd : air bike x 30sec @20min pr pace
    even : toes to bars x 8-12 reps

    rest 2 min bwn sets, total time 28 minutes.

    Accessory Work
    3 sets
    16-24 alt hand bicep curls with dumbbells
    16-24 french tricep push down (medium band, stick through it)
    16-20 reverse flyes with 1.25-2.5kg plates
    rest 1-2 min bwn sets

  • Pump Session Workout

    10 sets each for quality, before moving on to the next:
    10 Barbell Bicep Curl
    10 Chest Supported DB Row
    15 Banded Bicep Curls -overhand grip
    15 Banded Overhead Tricep Extensions
    - Rest as needed, unbroken sets