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

  • Accessories Workout

    EMOM 12
    Min 1: Wall Sit
    Min 2: Plank Hold
    Min 3: 40sec HS-hold
    Min 4: Rest

  • 31.12.2020 Workout

    For time:

    1. 31 clean 60/42.5kg

    2. 4 rounds:
      12 single db snatch 22.5/15kg
      12 double db lunges 22.5/15kg
      12 v-ups
      12 pull-ups

    3. 31 squat 60/42.5kg

    4. 2020m row/ski or 4040m bike

  • Power Clean & Power Jerks Strength

    Set 1-2: 3 reps @70%
    Set 3-4: 2 reps @75%
    Set 5: 2 reps @80%
    Set 6: 3 reps @70%
    - Rest max. 90sec btw sets.
    - No TnG, reset btw reps. % based off 1RM power clean & power jerk

  • 5x5 Front squat Strength

    5 sets of 5 reps Front Squat @80%
    - 2min Rest btw sets

  • Juoksuohjelma, viikko 5, harjoitus 1 Workout

    Skaalattu
    30-45min
    - Verryttele 10min
    - Tee reipasvauhtiset kävelyt (tai hölkkää, jos pystyt) 2-3 x 1-5min
    - Palautus 2min väleissä
    - Loppuverryttele

    Kuntoilija
    30-45min
    - Verryttele 10min
    - Tee hölkkä- tai juoksupätkät 2-3 x 5min. Aloita maltilla ja nosta vauhtia vedon viimeisellä minuutilla niin että eron aiempaan vauhtiin huomaa. (Eli 4min jälkeen saat juosta viim. minuutin niin reippaasti kuin haluat).
    - Palautus 2min väleissä
    - Loppuverryttele

    Pro
    45-60min
    - Verryttele 10min (kävely + hölkkä)
    - Tee juoksuvedot 2-3 x 7min. Aloita maltilla ja nosta vauhtia viimeisellä minuutilla niin että eron aiempaan vauhtiin huomaa. (Eli 6min jälkeen saat juosta viim. niin reippaasti kuin haluat).
    - Palautus 2min väleissä
    - Loppuverryttele

  • Clean & Jerk Strength

    5 sets Clean & Jerk
    Set 1: 3 @75%
    Set 2: 2 @80%
    Set 3-4: 2 @85%
    Set 5: 2 @90%

    Rest 2-3min btw sets.

  • Warm Up Workout

    EMOM 8

    Odd: :45 Row
    Even: 2 Bear Complex 20/15kg

    Bear Complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press (BTN)

  • Extra Credit 11-01-2021 Workout

    Rower Hamstring Curls: 3 x 10 3s in 3s out. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Gandalf The White" Workout

    6 Rounds For Time:
    250m Skillmill Run
    20/15cal Row
    10 Burpees Over Rower
    Rest 1:30 btw sets.

    These are sprints. Increase intensity through the round, so that 10 burpees is an all out effort each round.

  • Snatch Balance + OHS Workout

    Every 2:30 x 5
    2 Snatch Balance + OHS + 2 Snatch Balance
    - Start @70% of 1RM Snatch. Increase load each round and build to a successful max complex for the day.