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

  • Conditioning Workout

    Partner WOD

    Amrap 8 mins
    Partner 1 completes one round of:
    20 Renegade row
    10 Medball Clean@9/6kg
    5 devil press
    Partner 2 : amrap DU
    Switch everytime, when the triplet is completed!
    Score : total DU

    3 mins REST

    Amrap 8 mins
    Partner 1 completes one round of:
    20 Dumbell hang clean
    10 Dumbell push press
    5 burpee over Dumbell
    Partner 2 : amrap WallBall@9/6kg
    Switch everytime, when the triplet is completed!
    Score : total WallBall

    3 mins REST

    Amrap 8 mins
    Partner 1 completes one round of:
    20 air squat
    10 T2b
    5 Kipping HSPU
    Partner 2 : amrap target burpee
    Switch everytime, when the triplet is completed!
    Score : total target burpee

  • Mr & Mrs Cooldownit (006) Workout

    Lopuksi jäähdyttelyä 5-7min
    3min Easy pace row/walk/bike
    Then one round
    3+3 scorpio stretch
    3+3 standing wall hug rotation
    1+1 perfect stretch

  • 7.1.23 Workout

    6 rounds FT:
    24 wall ball @9/6kg
    4 BMU/9 chest to bar/12 pull up
    12 Deadlift @90/70kg

    tc: 19min

    Huom. Nyt uudessa lukkarissa lauantain CT kestää 45min :)

  • Sunday lifting Workout

    Tempaus allemeno + valakyykky
    • 2x 3+5 @ 40-50%
    • 2x 3+5 @ 50-60%

    Tempaus nivusilta
    • 4x 3 @70-80%

    Tempaus + tempaus polven alta + polven päältä
    • 5 x 1+1+1 @ 75-85%

  • 3 kierrosta bodausta Workout

    3 kierrosta
    15 hauiskääntö tangolla
    20-30 puolilinkkari pallon kanssa

  • HS Skill Work Workout

    5 sets of:
    5 Kick Ups to wall
    - Soft contact with both heals at the same time
    - Rest 1min btw sets

    4 sets of:
    1 HS Walk Around The Box 80cm
    - Alt btw clockwise/counter clockwise
    - Feet on the box, arms as close to a box as possible (pike position)
    - Weight on the shoulders, head btw the arms
    - Rest 1-2min btw sets

  • 3.1.23. CONDITION Workout


    Total time 42-54 min

  • 4.1.23 Workout

    AMRAP 14 with partner
    9/6 cal bike
    4 burpee box jump over
    6 alt. db snatch @22/14kg

    you go, I go for full rounds

  • Tiistai 3.1.23. BASIC Workout

    Viikko 1
    Treeni 1
    Warm Up
    3 rounds
    1:00 row or air bike
    7+7 single arm hang pc/ power clean
    7 goblet squats
    7+7 half kneeling press
    :20 Side Plank R/L + :40s Plank + 20/20 side planks R/L
    Squat + OH Mobility for few mins

    Strenght
    Thrusters 5x5 reps @mod/heavy weights.
    rest 2-3 min bwn sets

    Metcon
    Emom 12
    min 1 - Rowing for calories x 45 seconds
    min 2- Hang Power cleans x 6-8 reps + max reps

    burpees over barbell in remaining time
    min 3 - rest

  • 2.1.2023 Workout

    LIGHT WEEK 1/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    10-15 REPS:
    WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

    40 MOUNTAIN CLIMBER

    Kuva:
    3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

    3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

    2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

    5 x WIDE LEGGED FORWARD BEND TWIST POSE

    --

    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
    3 SNATCH PULL to PWR position
    3 SNATCH HIGH PULL *full foot
    3 PANDA PULL

    3 HIP SNATCH HIGH PULL *on the toes
    3 TALL MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH

    3 SLOW MOTION SNATCH
    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

    PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
    3[2+1]@up to 50% sn-% pal 2min

    --

    SNATCH
    2@50-55%, 2@55-58%, 2@58-60%, 2@50-55%, 2@55-58%, 2@58-60% pal 2min

    SNATCH HIGH PULL slowly down *first reps full foot
    4x3@70% sn-% pal 2min

    FRONT SQUAT + JERK DIP
    3+2@55%, 3+2@65%, 2[3+2]@70% fs-% pal 2min

    PAUSE OHS *3sec pause bottom pos., sn grip
    5x3@banded with weight pal 2min

    PM VARKAUS su 29.1.2023

    saliohjelma

    Accessory exercises: 3 rounds (core/bodybuilding)
    30sec SIDE PLANK
    6@BB+weigth SEATED GOOD MORNING
    8@DB HAMMER CURL