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

  • Treeni 5 (LA) Workout

    Käy tiimitunnilla / wodilla vaihteluksi yksinään touhuiluun
    tai
    ota ihan oman fiiliksen mukainen mukava yleistreeni
    tai
    ota huilia ja starttaile joko huomenna sunnuntaina tai ylihuomenna maanantaina uusi treenijakso.
    Olo tulis olla energinen ja suht levännyt että jaksat alkaa taas painamaan hommia.

  • Clean&Jerk Otm Workout

    Every min for 21 min

    8x3 c&j
    7x2 c&j
    6x1 c&j

  • 18.1.2025 Acessory ( optional ) Workout

    3 Rounds @ 3/2/1 RIR (after conditioning/optional)

    10-15 Barbell bicep curls*
    15-25 Deficit push-ups**
    10-15 Lu raises

  • 10 rounds for time Workout

    2 wall walks
    Single-arm DB oh walking lunges R (7.5 m) (15/22.5 kg)
    5 burpee pull-ups
    Single-arm DB od walking lunges L (7.5 m)

    Scaled WOD
    5 rounds for time:
    2 inchworms + push-ups from the knees
    Walking lunges (7.5 m)
    5 burpee jumping pull-ups
    Walking lunges (7.5 m)

  • WOD 24/01/25 Workout

  • Conditioning Workout

    Partner Workout

    On 0:00-10:00 (Waterfall)
    -8 (4/4) DB Thruster @1x 22,5/15
    -8 Box Jump Overs
    -10/8 cal Row / Ski

    *After 2 rounds, add 2 reps.
    (10 DB Thruster, 10 BJO, 12/10 cal)

    Rest 2 mins

    12:00-22:00 (Waterfall)
    -8 (4/4) DB Hang Clean & Jerk @1x22,5 /15
    -8 Up-Downs over DB
    -10/8 cal Row / Ski

    *After 2 rounds, add 2 reps.

    -Rest 2 mins-

    Then: (For max reps-YGIG)
    24:00-26:00 Single Arm DB OH Walking Lunges (for meters)
    26:00-28:00 Max cal Row/Ski/bike
    28:00-30:00 PVC Over-Under @50cm

  • Day 76.2 Strength

    3x5 Heavy Double KB Swing (eye level)

  • Day 76.1 Strength

    1 Deadlift @ 50-55-60-65-70-75% of 1RM

    • REST 90s. between reps
    • Do explosive reps

  • Conditioning Workout

    Individual work

    8 sets (alternate A and B)
    A) In 2:30
    15/12 calories bike/row/ski
    12 wall balls@9/6 kg
    Max rep pull-ups (Rx+: bar muscle-ups)

    -rest 2:00-

    B) In 2:30
    15/12 calories bike/row/ski
    12 box jumps@60/50 cm
    Max rep ( burpee + alt KB dead Snatch ) @24/16kg

    -rest 2:00-

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-15 GHD hip extension
    45-90s D-ball hold