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

  • Pause Power Snatch Strength

    Every 45sec x 15
    1 Pause Power Snatch @65-80%
    - Start on the light side and hit perfect reps
    - 2 sec pause in receiving position every rep

  • Gymnastics / Skill Workout

    4 x 0:30 Wall Supported HS Hold
    - Rest 1:30 btw sets
    ———————————————————————————
    For time:
    50 HSPU
    50 T2B
    - You can split reps as you wish

  • 24.2 Workout

    10.3.24 Perfo

    Lämppä

    24.2

  • 3x3 C2B pull-ups with extra weight Strength

    3x3 weighted strict C2B pull-ups.

  • Build it Workout

    12-10-8
    - elevated shoulder external rotation / arm
    - Knee lifts from box/ leg
    - Banded hip internal rotation/ leg

    20-16-12
    - Barbell side bent
    - Miniband goblet squat
    - 10-8-6 banded shoulder internal rotation/ arm

    3 rounds
    20 russian twist
    10 + 10 side v-up

  • La 9.3.2024 penkki2 Workout

    Pystypunnerrus istuen käsipainoilla 3x12-20
    Vinopenkki käsipainoilla 3x12-20
    Penkki käsipainoilla 3x12-20
    -järjestyksellä ei väliä

    Kohautukset penkin päässä istuen 3x20

    Vipunostot taakse 3x20

    Jalkanostot maaten 3x30

  • VAHVIN Strength

    Maastaveto 6-4-2 V1
    Farmarikävely 15m + Säkki 15m x2

  • 15.2.2024 PK Strength

    Bench Press

    4 x 4 @ 90%

  • Accessories Workout

    3-5 rounds for quality:
    10-15 Hollow Pullovers
    :30 Copenhagen Plank
    10-15 Incline Y-raises (light)
    5-10/each Alt. Cossack Squats (weighted if you want)
    10/10 Side Lying DB Ext. Rotations (light)

  • Running intervals (16min) Workout

    4 sets, 1 set every 4min:
    400m Skillmill Run
    Score: your slowest time