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

  • EasyWOD 6.5.2024 Workout

    Voima
    E3MOM, 4 rounds
    4-6 strict pull up
    (matalatanko/kuminauha)

    WOD
    16min EMOM
    1.min 8-12 ring row
    2.min single arm kb thruster 6+6
    3.min max burpee/up down
    4.min rest

  • 6.5.2024 Snatch Strength

    Snatch

    3 x 3 @ 65-70%, go every 1:30-2:00
    3 x 2 @ 70-75%, go every 1:30-2:00
    4 x 2 @ 75-80%, go every 1:30

    – Drop the bar between each rep, reset and go
    – Build up within the percentage range each set

  • Strict HSPU Workout

    For time:
    30 Strict HSPU

  • 8.4.2024 Snatch Strength

    Snatch

    2 x 2 @ 78%
    1 x 2 @ 83%
    2 x 2 @ 88+%
    2-4 x 2 @ 70%

    Go every 1:30-2:00

  • 6/1/2017 Strength

    Pull Ups
    4x10

  • Partner Workout Workout

    10 rounds for time, IGYG-style (each):
    16/13cal Row
    12 T2B
    8 Alt. DB Snatches 25/17,5kg

  • Partner Workout Workout

    2 Person Teams:
    4 Rounds:
    Partner 1: 22/18cal Ski (OR Row)
    Partner 2: 4 Sandbag Clean Over Box to Burpee Box Get Over 120/100cm, 60/40kg
    - Switch when both partners are done with each movement

    • Rest 5min

    4 Rounds:
    Partner 1: 22/18 Calorie Bike Erg
    Partner 2: 8 Front Squats @70/50kg
    - Switch when both partners are done with each movement

  • tempaus Strength

    3xsquat snacth lattiasta
    etsi päivän 3RM

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 40
    1) easy bike
    2) easy ski
    3) easy row
    4) easy echo / or run

    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • OPTIONAL STRENGTH Strength

    4x3 snatch grip deadlift (3s pause knee level)

    100-110% OF 1RM SNATCH