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

  • 1.10.2023 EasyWod Strength

    Front Squat

    4-4-3-3-2-2

    Go Every 2:30

  • 29.9.2023 Workout

    HEAVY WEEK 7/9

    WARM UP n. 10min

    2 rounds: no shoes

    12+12 step 1-ARM OH WALKING LUNGE with DB/KB
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
    6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD

    SNATCH
    2x3@barbell, 5x3@up to 80% sn-%, rest between sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 4[1+1]@up to 75, 2x2[1+1]@80% jerk-%, rest between sets 2min

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    2[2+2]@95% jerk-%, rest between sets 2min

    SEATED PRESS
    3x6@RPE9, (could do 1 more reps), rest between sets 2min
    *6@rpe9 -- target load of max ~81%

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10 NEUTRAL GRIP cable LAT PULLDOWN *lapiokahva
    8 DIP / BENCH DIP

    Rest as needed

  • 30.9.2023 Teams Of Three ( Deload Cycle ) Workout

    AMRAP 13 Relay Race

    12 x 25m Bunny Hops
    15 x 25m Bear Crawl
    6 x 25m Medball Carry, Crap walk Style ( 20/14p )
    21 x 25m Walk, as fast as you can
    9 x 25m Wheelbarrow

  • Build it Workout

    3 rounds
    Alt. DB bench press x 12
    Box dips x 30
    Seated serratus press x 14

    3 rounds
    SL heel raises x 14/ leg
    Spanish squat x 20
    Rower hamstrings x 20

    3 rounds
    SA kick back x 18/arm
    Chest flys x 8
    Plate bench press 30sec max reps

  • Endurance Workout

    75% effort, disregard the clock if needed!
    2 rounds of:
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    20 KB Reverse lunges 24/16kg
    20 KB cleans 24/16kg
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    15 high box jumps
    25 HR push ups
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    5 wall walks
    25 wallballs
    1000m bike/450m ski/500m row/30/24cal AAB/400m run
    15 T2b/K2E
    15 pull-ups

  • KAHVAKUULA RUUVIKATU Workout

    TEKNIIKKA
    - Rive
    - Työntö / vauhtipunnerrus

    AMRAP 20 raskaalla kuulalla
    - Heilautus x 15
    - Sumokyykky+pystysoutu x 10
    - Rive+työntö x 5+5
    - Punnerrus x 10 (eri variaatioita)
    - Sit up vatsat x 10

    AMRAP 8
    - Heilurikäännös x 12
    - Hypyt x 10
    - Cluster x 5+5
    - Lankku kuulan kosketus x 10

  • EasyWOD 28.9.2023 Workout

    Voima
    E3MOM, 4rds
    Strict pull up 6-8
    matala tanko

    WOD
    3 rounds 30/30
    up down
    Ground to overhead (plate)
    worm push up
    WB
    sit up/vatsarutistus

  • Conditioning Workout

    AMRAP 15:
    20/16cal Row
    20 Hollow Rocks

    ——— Rest 5min ———

    AMRAP 15:
    20/16cal Ski
    20 Air Squats

    ——— Rest 5min ———

    AMRAP 15:
    15/12cal AB
    20 KBS (US)

  • Gymnastic Workout

    Kipping pull up/ c2b

    AMRAP 12: with pair
    5-10 kipping pull up / another does easy bike
    20 wb russian twist

  • CrossLifting Workout

    A,
    EMOM 10
    1 Hang Snatch + 1 Snatch
    @ 75- 80% of 1 rm Snatch
    - same weight across all sets
    - These are NOT touch n go sets

    B,
    Partner wod ( You Go, I Go)
    For time :
    Isabel
    150 DU
    150 air squats
    150 DU
    Isabel
    @50/35kg
    Timecap : 16 mins