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

  • Snatch complex Strength

    in 15 min built up
    max 85%

    1 snatch pull
    +
    1 hang squat sntch

  • Accessory Workout

    3 Rounds:
    30sec ON/30sec OFF

    1. Standing lat pull down with hollow position
    2. Ring plank hold with arm circles
    3. Half kneeling pallof press (Left)
    4. Half kneeling pallof press (right)

  • Conditioning Workout

    2 Rounds:
    7,5/7,5m One arm DB OH walking lunges @22,5/15kg
    40 DU
    12 DB snatch alt.
    7,5/7,5m One arm DB OH walking lunges @22,5/15kg
    40 DU
    12 DB snatch alt.

    Rest 1:1 or YGIG
    RPE 7
    Keskity liikkeiden taloudellisuuteen.
    Db walking lunges 7.5m right/7.5m left

  • T2B Skills Workout

    2 Rounds warm up:
    10 Scap pull up with hollow position + 10sec Dead hang
    10 Hollow rock + 5sec Hold
    10 Arch rock + 5s sec Hold
    10 Prone snow angel

    1. 2 x 10 Kip swing (Focus on good hollow and arch)
    2. 2 x 10 Leg raises (Focus on keeping your legs straight and together)
    3. 3 x 5 Leg raises + 5 T2B ( Focus on good hollow, arch and keeping your feet together)

    EMOM5
    10/7 cal ski + 5-10 T2B

    Valitse toistomäärä niin, että tekniikka säilyy ja pystyisit jatkamaan samalla toistomäärällä vielä vähintään kolme minuuttia.

  • Tiistai 29.12. Workout

    Mobility

  • 31.12.2020 Workout

    EMOM 16

    1 minute : 4-6 RMU
    2 minute : 40 Double unders

    Results is total MU`s

  • 31.12.2020 Workout

    For time

    1000/900m Bike Ergo
    30 TTB
    1000/900m Bike Ergo
    30 Strict HSPU
    1000/900m Bike Ergo

  • Power clean & Push jerk Workout

    2 + 1 @70%
    2 + 1 @75%
    2 + 1 @77,5 %
    2 x 2 +1 @80%
    of 1RM C&J.
    Pidä painot teknisenä.

  • KOTITREENI: HS practice + breathe Workout

    Warm up: 2-3 rounds
    5 up & down
    10 split jump
    15 snowangel
    *
    Handstand practice
    2-4 rounds
    2-5 wall climb
    6-12 shoulder tap
    10-30s hs hold
    *
    2rounds for time
    40 grasshopper
    40 split jump

  • Monster 47/2014 Workout

    Partner WOD

    KB cannot touch the floor - If it does, 15 Burpee penalty (Perform directly)
    50 Reps per station - as one partner works, the other holds the KettleBell.

    Pistols
    Burpees
    Knees-to-Elbows
    Overhead Lunges with 20/10kg Plate
    Ring Dips
    Deadlift 100/60kg
    Wall Ball
    Row (calories)