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

  • Jaken ja Samin penkkiohjelma #1 Strength

    ensimmäinen penkkiohjelman treenipäivä! 1x6, 2x5, 2x4

  • Strict Pull Up Workout

    Strict Pull Up
    4x
    3 Weighted Pull Ups
    +
    12-15 Banded Strict Pull Ups
    Rest 2 mins between sets

  • Back Squat Strength

    3 min DU practice
    then 3 x
    5 Box Pistol with Leg Lift e/s
    8 DB Bent over row e/s
    3 depth jumps

    Back Squat

    5x3 @80% of 1rm
    set every 2:30min

  • Muscle Endurance Sets 01-05-2022 Workout

    A) 4 rounds for quality
    10-12 x DB Floor Press in Bridge
    90s x Easy pace Bike, Row, Jog, Ski
    4-6 x Wide Grip Pull-ups + 15 Tall Kneeling Band Lat Pull-down
    90s x Easy pace Bike, Row, Jog, Ski

    • Scale pull-ups with partner or self assisted.

    B) 3 rounds for quality
    10-12 x Close Grip DB Push-ups
    90s Easy pace Bike, Row, Jog, Ski
    15 each Seated Band Row
    20 Band Pull-aparts
    90s Easy pace Bike, Row, Jog, Ski

  • Bodyweight Hotel Room WOD Workout

    Max Push-ups 2:00 (40/31)
    Max Leg Raises 2:00 (40/38)
    Max Lunges 2:00 (50/47)
    Max Burpess 2:00 (30/19)
    Rest 2:00

    2 Rounds

    Count Total Reps

  • 29.4.2022 Squat Snatch Workout

    Squat Snatch Ladder

    For time:

    10 x 55%
    8 x 63%
    6 x 72%
    4 x 80%
    2 x 88%

    TC 13

  • Saturday Madness Workout

    Both AMRAPs with Partner
    AMRAP 13:00
    30 Calorie Row
    100 Double Unders
    30 Wall balls @20/14

    Rest 3:00

    AMRAP 13:00
    30 Hang Power Cleans @60/42.5kg
    100 Double Unders
    30Calorie Row

    *One person works. Split as desired.

  • Muscle & Power, AV 1 Strength

    Front squat 3 RM, then 3x3 @ 90%

  • Monday 25.4.22. Workout

    Viikko 17 (3/4)
    Maanantai
    Warm Up
    Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
    then 2 rounds
    1-1,5 min rowing
    3 Muscle clean + 3 tall clean + 3 thrusters + 2 push jerk + 2 split jerk (pause on split catch 2 s)
    rest 30-45 sec bwn rounds

    Weightlifting
    Clean Pull to hold + Hang clean + Clean + Jerk
    1+1+1+2 reps x 3 reps @40-50%
    Clean Pull + Clean + Jerk (pause on catch 2s)
    1+1+1 x 3 sets @60-75%
    Clean Jerk
    2x1 @80% , rest 20s bwn
    2x1 @83%, rest 30s bwn
    2x1 @85%, rest 40s bwn
    2x1 @88%, rest 60s bwn

    Strenght
    Pause Back Squat 5x2 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
    Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.essing.
    GO every 2-3 minutes for new set.

    Accessory Work
    3 sets
    12-16 LATERAL weighted box step overs 2x dumbbells 50/60cm (ELI MENNÄÄN SIVUTTAIN, JOS VIIME VIIKOLLA MENIT JO, EI SE MITÄÄN :D)
    rest 1 min
    5-7 strict tbb / knees to elbows straight to 8-14 kip ttb / k2e
    rest 2-3 min

    Cool down
    2-3 min light air bike
    :30-45 Hip flexor strech R/L
    :30-45 pigeon pose strech
    1 min prayer pose

  • EMOM16 (avoin tunti) Workout

    -10 T2B
    -15 US KBS (kettlebell swing) 24/16kg
    -10 GHD-sit ups
    -100m skillmill run