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

  • Squat Clean Strength

    8 Sets Of Squat Clean
    Set 1: 3 @75%
    Set 2: 3 @75%
    Set 3: 3 @75%
    Set 4: 2 @80%
    Set 5: 2 @80%
    Set 6: 1 @90%
    Set 7: 1 @90%
    Set 8: 1 @90%
    - Rest 2-3 min btw sets.

  • Warm Up Workout

    3 Rounds
    Running
    1:00 Slow
    :40 Moderate
    :20 Fast

    2 Rounds For Quality
    1:00 Wall Sit
    :30 HS Hold
    20 Alt Lunges

  • Endurance WOD Workout

    For time:
    Partition as you like:
    150 wall balls 9/6 kg
    200 KB swings 24/16 kg
    3000/2500 m row or bike 6000/5000 m

    40 min timecap.

  • WOD Workout

    15:00 AMRAP
    15 box jumps 24/20
    12 push press 105/75
    9 TTB

  • Warm up and strength Strength

    2 rounds
    50 single under
    5 inchworms
    10 passthroughs

    Then
    Barbell warm up

    Clean and jerk
    E3MOM x 6
    2 reps @ 70-80% 1 RM

    *200m/175m row before each round

    *stagger start time so that each person can row before C+J

    *row should take 1:00 or just under.

  • 20.1.2021 - Takaketju ja lantio kestovoima Workout

    Lämmittely:

    5min kevyttä hölkkää tai kuntopyörää
    2 kierrosta:

    Treeni:

    HUOM!

    Jos liikkeet ovat vieraita, aloita kevyemmillä painoilla ja panosta siihen, että liikeradat ovat kokonaisia ja oikeita. Lisää painoja kun hallitset liikkeen. Ketään ei haluta rikkoa.

    4 kierrosta:
    (Lepoa 2-3min sarjojen välissä. Jätä pari toistoa tankkiin. Liikevideot alla.)

    Jäähdyttely

    • 10min kävely (esim. kotimatka)/kuntopyörä
    • Venyttelyt 1-2h treenin jälkeen.

    Videot:

  • Deadlift 1 RTM Strength

    In 15 min find your 1 RTM

    mark 3 of your heaviest lifts.

  • 180121 Maanantai Workout

    5 Rounds
    1min - 1min - 1min row
    stroke rates: 22 - 25 - 28
    your 5k pace + 5s.

  • WOD Workout

    EMOM x 24 (8 rounds)
    Min 1: laps around the gym*
    Min 2: 12 DB snatch 50/35
    Min 3: 12 wallballs 20/14

    *score is total laps ran around the gym. Only full completed laps count.

  • Warm up and strength Strength

    Normal warm up
    Then
    3 rounds
    8 good mornings
    8 single leg Romanian deadlifts with KB

    Touch and go deadlifts
    15 deadlifts @ 40% 1RM
    15 deadlifts @ 50% 1RM
    15 deadlifts @ 60% 1RM
    15 deadlifts @ 50% 1RM
    15 deadlifts @ 40% 1RM

    *each round needs to be touch and go. Any break/pause = 10 burpee over bar. Must be done before continuing on with the set.

    Rest as needed between sets

    Time cap 12:00 time cap