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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    30m D-ball carry
    20 GHD hip extension
    10+10 Db row

  • 12.8.2024 BasicWod Strength

    Back Squat

    8-8-8-6-6-6

    Go Every 3:00

  • 5x1 Deadlift Strength

    • 85%
    • 2min Rest

  • Treeni 5 Workout

    Warm Up
    band pulls + banded hip activation 6-8 minutes total time
    then
    some dynamic mobility
    then
    barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

    Weightlifting
    3 rounds of
    3x2 tng power snatch @60-65% of 1rm power snatch, rest 10s bwn doubles
    rest 2-2.5 min bwn rounds

    3 rounds of
    3x2 tng power clean&jerks @60-65% of 1rm power clean&jerk, rest 10s bwn doubles
    rest 2-2.5 min bwn rounds

    Example for 1 set:
    2 Power Snatch @60-65%
    10 sec rest
    2 Power Snatch @60-65%
    10 sec rest
    2 Power Snatch @60-65%
    rest 2-2.5 min

    Repeat for 2 more rounds.
    then same thing with power clean&push jerks

    Warm Up
    :30 easy row -> :30 mod row
    :30 easy row -> :30 mod/fast row
    then same thing with ski erg!

    WOD
    3 sets
    16/20 calories of row (mod/fast)
    rest 1 min
    12/15 calories of row (fast)
    rest 1 min
    9/12 calories of row (sprint)
    rest 1 min
    16/20 calories of ski (mod/fast)
    rest 1 min
    12/15 calories of ski (fast)
    rest 1 min
    9/12 calories of ski (sprint)
    rest 1 min

    If you are doing this with partner it dont matter if you start with ski and do row after.
    3 week progression, you should be able to find your paces on this workout and keep them
    on the next weeks, even the calories go higher!

  • For time Workout

    400-m run
    30 toes-to-bars
    400-m run
    10 wall walks
    400-m run
    30 toes-to-bars
    400-m run

    Scaled WOD
    For time:
    150-300m run/ 20cal ergo
    20 hanging knee raises
    150-300m run/ 20cal ergo
    5 inchworm + push-up
    150-300m run/ 20cal ergo
    20 hanging knee raises
    150-300m run/ 20cal ergo

  • 7.8.2024 SNATCH BALANCE + OHS -- prog. II Strength

    1-2x1x[2+1]@barbell, 3x1x[2+1]@70%, ohs-%, rest btw sets 2min

  • 7.8.2024 CLEAN PULL -- prog. II Strength

    *full foot
    3x3@90%, jerk-%, rest btw sets 2min

  • 8.8.2024 EasyWod Workout

    AMRAP 9

    10+10 One ARM DB Push Press
    15 Kettlebell Swing 24/16kg
    30 Air Squats

  • Voima - ke, to Workout

    VIIKKO 1, HARJOITUS 2

    LÄMMITTELY

    15:00 minuuttia laadukkaasti ja minimaalisella levolla
    :45s Ergo
    10 Kahvakuula-swing
    8+8 Yhden käden kahvakuulatempaus
    6+6 Tuulimylly
    5 pystypunnerrus*

    *pystypunnerruksessa tarkoitus nostaa kuormaa lämmittelyn edetessä

    VOIMA

    Pystypunnerrus
    3x5 @RPE 7
    - 2min lepo sarjojen välissä

    Maastaveto
    3x10 @RPE 7
    -2min lepo sarjojen välissä
    -Touch and go toistot, eli tankoa ei pysäytetä lattiassa

    Bulgarian split squat
    3x10/10 (moderate eli keskiraskas kuorma)
    -1-2min lepo sarjojen välissä

  • WOD: AMRAPs Workout

    3 x AMRAP5 - rest 2,5 in between:

    AMRAP5:
    21 sumo-deadlift high pull (30/20)
    15 butterfly / kipping pull up / jumping kipping pull up
    200m run
    - rest 2,5

    AMRAP5:
    15 sumo-deadlift high pull (35/25)
    12 butterfly / kipping pull up / jumping kipping pull up
    200m run
    - rest 2,5

    AMRAP5:
    9 sumo-deadlift high pull (40/30)
    9 butterfly / kipping pull up / jumping kipping pull up
    200m run

    Rasittavuus: RPE 8,5-9,5.