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

  • Dynaaminen liikkuvuus Workout

    ♥️🧸♦️🪅♣️🪩♟️🪆

  • 20.11.2023 EMOM 10 ( PK ) Workout

    EMOM 10

    Odd : 3-5 strict hspu ( use deficit if possible
    Even : 8 - 12 Toes To Bar

  • 20.11.2023 PK Workout

    Chest Supported DB Row

    5 x 6 - 8

  • 20.11.2023 PK Strength

    Back Squat

    4 x 4 @ 90%

  • 18.11.2023 Bench & Pull-Ups Strength

    Alternate A1/A2 as you build up to your heavy set of four (H4)

    A1. Bench press – H4 @ RPE 8 (84-88%)
    A2. Strict pull up – H4 @ RPE 8 (84-88%)

    In Comments Pull-Up

  • 19.11.2023 EasyWod Workout

    EMOM 12

    1 Minute : 8 - 12 Deadlift 60/45kg
    2 Minute : 10 - 15 Push-ups
    3 Minute : 20-30 Air Squat

  • 19.11.2023 EasyWod Strength

    Deadlift ( Stop´n Go )

    2-2-3-3-2-2

    Go Every 2:30

  • OPTIONAL ENDURANCE Workout

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

    EMOM x 32-40
    1) bike
    2) 10-15 GHD sit up / scaled v-up
    3) bike
    4) 5-15m hs walk / scaled2-4 wall walk

    Not too fast, just move&pace with bike / PK2!!!

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

  • Hang Muscle Snatch + Snatch Balance Workout

    6 sets of:
    3 Hang Muscle Snatches + 1 Snatch Balance
    - Starting @40% of 1RM Snatch and increasing the load each set. Aiming to establish a successful heavy load, but maintaining a good technique and quality
    - Rest 2min btw sets
    Score: heaviest load

  • WOD: Parit AMRAPit Workout

    With partner 2 x AMRAP12, divide anyhow:

    AMRAP12
    20 / 16 cal erg / air bike
    8-12-16... power clean (60/40 / ~50% of 1RM)

    rest 3

    AMRAP12
    20 / 16 cal row
    8-12-16... heavy db snatch (30/22,5)

    Flow: Ensin koneella kalorit täyteen, sen ensimmäinen toistomäärä kahta muuta liikettä. Tämän jälkeen palataan koneella ja suoritetaan kalorit, palataan liikkeisiin ja tehdään toinen toistomäärä jne. Toistot ovat parin kokonaismääriä. Sekapareilla kalorit laitteissa 18 / kierros.

    Rasittavuus: RPE8-9