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

  • EASY: Team sweat Workout

    3 rounds for time in teams of 3:
    900m row
    90 sit up
    900m ski / run / 1800m bike erg / echo bike
    90 s.a. kb hang clean & jerk / s.a. kb hang snatch / s.a. kb hang clean (24/16)

    TC: 40min

    Treenin flow: Voit vaihdella kakkoskoneita kierrosten välillä tai pitää samana läpi treenin. Kahvakuulaliike 1. kierroksella C&J, 2. kierroksella tempaus ja viimeisellä rive.

    2 hlön tiimit: toistot 60 liike ja 600m / 1200m kone, 60s tauot liikkeiden välillä."

  • 14.4.25 Strength

    FRONT SQUAT

    4x6

  • Kettlebell Workout

    A) EMOM 15’
    A, 15 USA swing @heavy
    B, 16 Gorilla row
    C, 12 double KB Z press @mod.

    B) AMRAP 8’
    2-4-6-8…
    Double KB Front Rack Alt. Reverse Lunge
    Double KB Hang Cl&jJerk

    2’ rest-

    C) AMRAP 8’
    6 burpee DL (double KB)
    10 box over @50 cm (double KB)

  • Basic WOD: Accessories Workout

    21-15-9
    skull crushers
    triceps pushdown

    21-15-9
    biceps curl
    banded biceps

  • Basic WOD: Strength Workout

    E2MOM x8 alternating AB
    A) 8 tempo seated DBL DB/KB press x121 + 10 hollow rock
    B) 8 tempo pendlay row x121 + 10 crossing mountain climber

  • EMOM9(3rds) Workout

    -10-12cal row/bike/ski
    -8burpee
    -30 mountain climber

  • Conditioning (zone 2) DELOAD Workout

    20min Conditioning:
    10min Run
    10min AB

  • Bench & Pull-ups Workout

    5 sets:
    10 Bench Presses 60/42kg
    10 Strict Pull Ups
    - Rest 1:1 btw sets

    —————— 4min —————

    5 sets (not for time):
    10 Barbell Curls
    10 Barbell Skull Crushers
    - Rest 1:00 btw sets

  • 30.9.2024 SNATCH - prog. II Strength

    *vanhat %
    2x3@barbell, 2@up to 70%, 1@75%, 1@80%, 3x1@85%, sn-%, rest btw sets 2min

    or SNATCH 5 kilos below the starting weight

  • Endurance WOD Workout

    2 rounds at consistent pace:

    From 0:00 min to 4:00 min: 30/24 cal ski + 30 KB swings (24/16)
    From 6:00 min to 10:00 min: 40 sit ups + bike or row for calories
    From 12:00 min to 16:00 min: 500 m run + max push ups
    From 16:00 min to 20:00 min rest