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

  • Rowing intervals for meters Workout

    For 20 minutes:

    • 1min on/1min off

    For meters.

  • Conditioning Workout

    Partner WOD (You go, I go)

    4 rounds for time
    40 wall balls@9/6 kg
    400m medball run (200m each)
    40 dumbbell snatch@22,5/15 kg
    120 double unders (180 single unders)

    Time cap: 30 mins

  • Weightlifting Workout

    A:
    No hook no feet snatch up to heavy, then 3x2 @85-90%

    B:
    Squat snatch + ohs 5x1+1 @~90-95% of 1RM snatch

  • Accessories Workout

    3 Sets:
    :60 Sorenson Hold
    30 Heavy KB Side Bends (15 each side)
    :30 Ring Support, every 10sec perform 3 knee ups (starting w/ knee ups)

  • For time Workout

    BENCHMARK
    For time:
    Run 5,1 km

    Scaled WOD
    run 1,7km or 3,4km/ergo 20min

  • 5.8.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • EASY: Quirky Nancy Workout

    E5MOM x4:
    6-12 OHS / 15 front squat
    200-400m run

    Target: Work < 3min / interval. Tailor running distance so, that it can be completed in less than 2 min.

  • 3.8.2023 Light Cardio Workout

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 miutes Jog

  • Barbel Klubben Strength

    Peaking
    Päivä 2

    A.1) Hang snatch above knee
    1.) Building weight
    2.) 6×1 @80%

    B.) Power clean + power jerk
    1.) Building weight
    2.) 5×1+1 @75%

    C.1) Snatch pull
    5×3 @100-110% of snatch

    D.1) Snatch grip romanian deadlift off Blocks Above knee
    5×3 damm heavy

    E.1) Supinated barbel row
    3×20

  • LEO Workout