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 04-12-2021 Workout

    Partner Workout

    3 Rounds of:
    50 Wall Balls @20/14
    30 Burpees
    Right into:
    3 Rounds of:
    50 Calorie Row
    30 Power Snatch @42.5/30kg
    Right into:
    3 Rounds of:
    50 Walking OH Plate Lunges @20/15kg
    30 Chest to Bar Pull-ups / Partner Assisted / Ring Rows

    • Goal: Split work evenly so you're able to work at challenging pace for all pieces today.
    • TIME CAP = 30:00

  • Finisher 19-03-2023 Workout

    FINISHER - FOR QUALITY
    30-20-10
    Banded Pull-Aparts
    Banded Good Mornings

  • Strength 03-07-2022 Strength

    Paused Snatch Deadlift
    5 x 3. Rest 2:00
    – 1s pause below knee and mid thigh, reset in between reps
    – 2-3 Warm-up sets

  • Partner Workout 02-12-2023 Workout

    IN TEAMS OF 2
    At 00:00 and 11:00 Do 3 x Stairs or 800m Run together!
    AMRAP x 22 MINUTES
    60 Double Unders / 120 Singles
    30 V-Ups or Tuck-Ups
    14 Sumo Deadlifts

    • Workout starts with Stairs/Run. Partners run together. For all other movements split work as needed. At the 11:00 mark, run/stairs again then continue the AMRAP.

  • Mian WOD Workout

    🐋🐬🐳🐟🪼

  • Voima - maanantai, tiistai Workout

    VIIKKO 4, HARJOITUS 1

    LÄMMITTELY

    15min laadukkaasti ja minimaalisella levolla

    45s ergo
    10 kahvakuulaswing
    10+10 yhden käden käsipainotempaus
    8+8 tuulimylly
    3 pystypunnerrus (nouseva kuorma)

    VOIMA

    Pystypunnerrus 5x3 @RPE 8-9
    -2min lepo sarjojen välissä

    Maastaveto
    3x6 @RPE 8-9
    -Touch and go toistot, eli jatka toistosta suoraan toiseen pysäyttämättä tankoa maassa
    -2min lepo sarjojen välissä

    Bulgarian split squat
    3x10/10 (raskas)
    -1-2min lepo sarjojen välissä

  • Lepopäivä Workout

    Rest day - what did you do?

  • La 24.8.2024 penkki2 Strength

    Kapea 2lankun penkki Max1

    Penkki käsipainoilla 1x amrap
    -paino noin 50% eli jos penkkimax 120kg = 30kg kässärit
    -1 lämppäsarja alle

    Vipunostot sivuille x20
    Band-pull-aparts x20
    Hauiskääntö tangolla x20
    -superina
    -5 kierrosta

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1.5 min cardio
    5 inch worm with push ups
    5+5 squat strech
    5 tempo wall squats
    10 cossack squats with plate
    10 good morning with plate

    Strenght
    Back Squat 2x10 +2x5reps @light/mod weights
    BENCH PRESS 2x10+2x5reps@light/mod weights
    SUMO DEADLIFT 2x10+2x5reps @light/mod weight

    Strenght Intervals
    3 sets
    8-10 double kb thrusters @12-16/20-24kg
    rest 30s
    10-15 c2b pull ups / pull ups (unbroken set)
    rest 30s
    6-8 sandbag cleans @35-45/55-68kg
    rest 3 min

  • Treeni 5 Workout

    Warm Up
    10-15 single arm band row R/L
    15-20 band pull aparts
    10 pass through
    10+10 banded trunk twist on static lunge hold
    10+10 banded side steps
    10+10 forward&bacwards steps
    10+10 birddogs (band over knees)
    10-15 banded air squats
    then
    3 x 20-30m empty sledge push, start very slow and add power/speed during wu + 20s hs hold / scap push up
    on hs hold x 5-10 reps during hold.

    Speed&Skill
    3-4 sets
    15/20m empty sledge or light weight sledge push for speed
    5-15m hs walk or 2-3 wall walks
    rest 2-3 min bwn sets

    Strenght&conditioning
    3 sets every 2 min
    7 deadlifts + 5 hang power cleans + 3 push jerks starting with barbell, add weight
    3 sets every 2 min
    9 deadlifts + 7 hang power cleans + 5 push jerks @60/42.5kg or 52.5/35kg
    goal is to get unbroken set with barbell.

    Accessory Work
    2 sets 15+15 suitcase deadlift with barbell 25/35kg
    rest 1 min bwn sets