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

  • Barbell Bent Over Row (DELOAD) Strength

    5x5 Barbell Bent Over Row, pick load
    - Rest 1-2min btw sets

  • NBT Snatches Strength

    Every 2min 6 rounds Snatches 80-> 100%

  • 160622 Torstai Workout

    Ulko-wod

    Easy aerobic conditioning

    For 40min
    400m jog
    10+10 one arm DB push press 17,5/10
    20/side russian twist
    20 one arm DB hang power clean 17,5/10

  • 15.6.2022 Workout

    MEDIUM+ WEEK 3/14

    WARM UP kesto yht. n.20min
    1-2 rounds:

    3 x 3 SUPINE TWIST + HAPPY BABY POSE

    5 FULL MOON + 5 STANDING TWIST with plate

    5-10 COPENHAGEN PLANK LIFT

    3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

    --

    2x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from abv kn + 3 PWR CL
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL + 1 CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    6[3+3]@71% sn-% pal 2min

    --

    SN
    5x2@81% pal 2min

    BS
    *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x5@70% pal 2min

    --

    CL PULL *no floor contact
    5x2@81% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    8+8 STANDING HIP FLEXOR RAISE, DB
    MAX REPS NARROW GRIP CHIN UP, vastaote
    5+5 BULGARIAN SPLIT SQUAT, BB front rack

  • 15.6.2022 Workout

    Every 4:00 Until 75 Reps:

    1000m Bike Erg
    15 Overhead Squat
    Max Power Snatch

    Berbell 35/25kg

    TC 20

  • 15.6.2022 Overhead Squat Workout

    For total Load:

    5 sets of 5

  • 15.6.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child Pose
    1:00 Squat Hold

    3x15 Banded Pull Aparts
    3x15 Glute Bridges
    3x15 Hollow Rocks

    5:00 Easy Cardio

  • 21.7.22 Workout

    EMOM 15

    1) 12/9 cal row
    2) 5 front squat @65/45kg
    3) 1-3 rope climb

  • 21.7.22 Strength

    SNATCH PROGE 1/6

    EMOM 8
    - 1 snatch pull + 1 squat snatch

    Kuusi viikkoa tempaus progressiota, jossa tavoite totuttaa veto lantiolle asti. Veto vain hartiavetoon asti.
    Kaikki treenin sarjat tehdään samalla painolla, tavoite lisätä painoa joka viikko.

  • Conditioning 23-07-2022 Workout

    Partner Workout

    0:00-10:00
    Max Rounds of:
    20 Overhead Squat @42.5/30kg
    20 Toes to Bar

    10:00-20:00
    Max Rounds of:
    16 Power Snatch
    16 Kipping Pull-ups

    20:00-30:00
    Max rounds: 45m Sandbag, Stone, or Bag carry.

    • Split whenever on the first two parts, but the carry aim for one partner doing 45m, then the next.