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 x EMOM10 Workout

    EMOM10
    Odd: 3-8 Strict chin-ups / C2B
    Even: 30-50 DU

    Rest 5min

    EMOM10
    Odd: 10-15 Push-ups
    Even: 10-15 Box jump overs 60/50cm

    Rest 5min

    EMOM10
    Odd: 10-20 WB 9/6kg
    Even: 10-20 KBS 24-32/16-24kg

    Rest 5min

    EMOM10
    Odd: 15-30 Abmat sit-ups
    Even: 15-30 Back extensions

  • Ke 24.4.2019 Penkki Strength

    Penkki 3x3x max3

    Hybridi-Lankku 5+5+5+5+ (noin 70% penkin maksimista)

    Leuanveto vastaotteella 5x8-12

    Hauiskääntö tangolla 5x10-15

  • Conditioning Workout

    3 Rounds of:
    800m Run
    12-9-6 Power snatches
    M: 40, 50, 60kg
    W: 28, 35, 43kg

    Rest 5min

    3 Rounds of:
    800m Run
    12-9-6 Power cleans
    M: 70, 80, 90kg
    W: 50, 56, 63kg

  • AMRAP 12 Workout

    200m Skillmill run
    15 Push-ups
    10 Alt. DB snatches 25/15kg
    5 Box jump overs 60/50cm

  • 20.4.2019 Workout

    Kävelyä 60 min.

  • 4/18/19 Workout

    Warm up(0:00-10:00)
    inchworm
    heel grab

    active spiderman
    cradle

    active samson
    knee grab

    side lunge
    straight leg bear crawl

    Mobility(10:00-15:00)
    1:00 min hamstring stretch
    1:00 min butterfly stretch

    Weightlifting (10)
    Week 4 deload-strict press

    Fittrain(20)
    200 single unders-challenge up-double unders
    then
    4rds
    12 deadlifts 115/80-challenge up-165/115
    12 hanging knee raise-challenge up-toe to bar
    12 push ups-challenge up-6 strict hspu
    sub in or db for barbell if you wish

    Opt(12)
    1600m walk/run
    5x5 glute ham raise
    3x2 front squat-climbing w/2 sec pause
    max rep pull ups/c2b/bmu in one minute

    Finisher
    1:00 min shoulder distraction
    30 scap push ups
    60 temper tantrum
    1:00 min hamstring stretch

  • 18.4.2019 Deload Cycle Workout

    Puijon portaat x 10

    Loppua kohden kovempaa. Palautus aika kun tullaan alas.

  • "Muutama" Thruster <3 Workout

    For time:

    Run 500 Meters (10 rounds)
    50 Dumbbell Thrusters ( semi kevyt että tulee pitkiä sarjoja )
    Run 500 Meters (10 rounds)

  • 4/15/19 Workout

    Warm up(0:00-10:00)
    200m run
    then
    10 knuckle draggers
    10 air squats

    10 active spiderman
    10 air squats

    10 cradle
    10 air squats

    Mobility(10:00-15:00)
    1:00 min pigeon per
    1:00 min elevated child's pose

    Weightlifting(15:00-25:00)
    Back Squat-wk 4 deload

    Fittrain(20)
    4rds
    50 air squats
    400m run
    10 pull ups/c2b-challenge up-5 ring muscle ups

    Opt(12)
    1600m walk/run
    5x5 bk ext
    5x20m sprint
    4x1 jerk

    Finisher
    30 t-raise
    15 side plank punch through
    60 rtw
    1:00 min quad stretch

  • BBC Weightlifting - Snatch Workout

    Snatch sets of 3. No tng, no letting go of the barbell.
    2 x same weight, keep increasing weight until slows down.

    4 x 2 Snatch pull
    5cm korokkeelta