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

  • Strict Pull- up Strength

    3 x max reps

  • 27.4.2024 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

  • Conditioning Workout

    8x3min ON / 1 min OFF

    A:
    10 alt. Dumbell Snatch @22,5/15kg
    20 air squat
    30 Double under

    B:
    10 push up
    10 box jump over @60/50cm
    10 alt. Db reverse lunge @22,5/15kg

    Alternate “A” & “B” (4-4 sets)

  • Accessories Workout

    3 sets:
    20sec Sandbag Bearhug Hold 60/40kg
    5 Sandbag Bearhug Squats
    20sec Sandbag Bearhug Hold
    - Rest as needed btw sets

  • 29.4.2024 Tempo Snatch Workout

    Snatch

    Tempo snatch – 3 x 3 @ 65%, go every 1:30-2:00
    Tempo snatch + Snatch – 3 x 1+2 @ 70%, go every 1:30-2:00

    – Tempo: 3 sec from floor to mid-thigh
    – Drop the bar between each rep, reset and go

  • EasyWOD 29.4.2024 Workout

    Voima
    E3MOM, 3 rounds
    single arm ring row 8+8

    WOD
    5 rounds 30s work/20s rest
    goblet squat
    kb snatch alt
    kb press
    russian twist

  • 28.4.2024 EasyWod Workout

    Mobility for Overhead Position

  • Accessories Workout

    18-14-10-6 KBS (US)
    10 Cossack Squats

    18 @16/12kg
    14 @20/12kg
    10 @24/16kg
    6 @32/24kg

  • 12.4.2024 C) SNATCH BALANCE + OHS Strength

    *rack

    2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
    *target load of max ~77%, rest btw sets 3-4min

  • 5.4.2024 C) SNATCH BALANCE + OHS Strength

    *rack
    3x[3+3]@80% of last week RPE10, rest btw sets 3-4min