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

  • Clean & Jerk Strength

    500m row
    1x 5 of each movement
    high hang high pull
    high hang muscle clean
    no feet clean pull under
    no feet high hang clean
    press in split
    dip&drive
    clean & jerk

    Clean & Jerk
    5 x every 90s.
    1 @ 80%
    - heavy focus on having the best form you can on every rep

  • Torstai 16.3.23. BASIC Workout

    Warm Up
    2 rounds
    1.5 min air bike, row, run, bike
    10 band pulls + 10 band pass through
    5 strict burpees
    10 v-ups
    10 ring row
    10 air squat + 5 squat jump
    some chest/tricep mobility and do warm up sets

    Strenght (20-25mins)
    Ring DIp OR / Double DB Bench Press 4x8-12 reps, moderate heavy
    Strict Pull Ups 3x8-12reps @light/mod weight
    rest 2-2.5 min bwn sets

    Metcon
    For 15 minutes :
    In teams of 3
    12/15 cal row or 10/13 cal air bike
    7-10 burpees
    7-10 box jump, step down
    aina kun kardiolaite vapautuu saa tiimin seuraava jäsen aloittaa
    oman kierroksen tekemisen. Lepoa on aina se aika mitä menee
    Box jumppien jälkeen odottaa oman kierroksen alkua.
    Tavoite on et jokainen tekee 5 kierrosta 15 min aikana.

  • 5x5 back squat Strength

    5 rounds of 5 back squat.

  • Front squat and box jumps Strength

    OTM 12 min
    Odd Front squat x 3
    Even Box jump x 3

    Week 1 RPE 7 - 8
    Week 2 RPE 8 - 9
    Week 3 RPE 9 - 10

  • EASY: Monostructurals & bodyweight stuff Workout

    EMOM25:
    a) 5 ring row / assisted. pull up - 10-20 kbs
    b) 6-12 cal machine
    c) 12-20 sit up
    d) 5-10 no-jump burpee / 5m shuttle run
    e) rest

    Target: Work 30-45s / min.

  • 15.3.2023 Warmup Workout

    30s Pass Trough
    0:30 + 0:30 Around Worlds
    1:00 Frog Stretch
    1:00 + 1:00 Pigeon
    1:00 + 1:00 Lat Stretch

  • Base Builder 2 Workout

    Amrap 15 min

    1. CTB hold 3x max
    2. Russian twist standing x 10/10
    3. Box jump x 10 + box steps 8/8
    4. 50 SU + 5x HS balance tries (x2)

  • Base Builder 1 Workout

    AMRAP 15 min

    1. Squat to lunge 6/6
    2. Landmine split jerk 8/8
    3. Juoksu 6x edestakaisin
    4. Kipping pull up 4-8

  • BikeErg workout Workout

    BikeErg Interval
    3 Min Easy
    3 Min Mod (80-85 RPM)
    2 Min Hardest (110+ RPM)
    2 Min Hard (100+ RPM)
    6 Min Hard (95 RPM)

    6 Min Easy
    2 Min Hardest (110+ RPM)
    2 Min Hard (100+ RPM)
    3 Min Mod (80-85 RPM)
    6 Min Easy

    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
    1 Min Standing Sprint at Max RPM on High Damper
    Total: 44 Min

  • 13.3.2023 Road To Stronger Upper Body Workout

    Alkuun perusvoima sarjoja. Työsarjojen kuormat mahdollisimman raskaat. Mikäli jokin sarja jää 1-2 toistoa vajaaksi, se ei haittaa. Alkuvaiheessa teemme harjoittelua tangoilla ja käsipainoilla. Myöhemmin tulee myös tiukkaa HUPSUA.

    Snatch Grip Press BHD Neck 3 x 8, Rest 2:00

    Seated Shoulder Press w/ DB´S 4 x 10, Rest 2:00

    Chest Supported Dumbbell Row 4 x 10, Rest 2:00

    Incline Bench Press 4 x 8, Rest 2:00

    Straight ARM Dumbell Raise 3 x 10, Rest 1:30