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

  • 2.5.2023 Warmup Workout

    3 Rounds :

    2:00 Bike Erg
    15 Banded Pull Apart
    0:20 HS Hold
    7 Push Ups
    10 Hollow Rock

  • accessories Workout

    3 rounds for quality:
    1) Box step down, 10 reps each leg
    just touch the toe on the floor, use full ROM for knee and hip
    DB on the opposite side
    2) 7 strickt press behind the neck
    find your scapulars
    3) 8 seal row AHAFA

  • Snatchs wallballs Workout

    21-15-9-6

    Db snatch @20
    Wallballs

    Each round 1 ropeclimb

  • Gymnasty accessory 1 Workout

    3 rnds for quality
    7 deficit push up
    20 hollow rock
    2 turkish get ups e/s

  • 2.5.2023 BasicWod Workout

    AMRAP 13

    30/22 Cal Bike Erg
    30 Shoulder Taps
    20 Sit Ups
    10 American Swing 24/16kg

    Rest 1 minute between rounds.

  • EASY: Ergoja & voimailua Workout

    75s on 45s off x12 w/ partner: divide anyhow, ygig
    a) sled push
    b) ski erg
    c) rope climb / lying to standing
    d) bike erg
    e) sandbag squat clean
    f) air bike

  • Conditioning Workout

    With a running clock in teams of 2
    0:00-10:00
    200 Meter Run
    12 DB Hang Squat Cleans @2x22,5/15kg
    *One athlete completes a full round at a time

    12:00-22:00
    200 Meter Run
    12 DB Hang Power Cleans @2x22,5/15kg
    *One athlete completes a full round at a time

    24:00-34:00
    60m Farmer Carry Intervals, AHAP
    *One athlete completes a full round at a time

    Complete the whole workout outside!!☀️

    Goal : 8+ rounds of the first 2 parts , 1000m+ in the last!

  • Jerk waves Strength

    Jerk waves
    emom 12 min
    4rnds
    1. min 5 reps @ 72.5%
    2. min 3 reps @77.5%
    3. min 1 rep @ 90%
    - count and plan your weights prior

  • OPTIONAL ACCESSORY Workout

    3rounds:

    40m farmer carry
    8+8 box pistol squat
    30+30s side planks

  • Päivän treeni 4.4.23 Workout

    LÄMMITTELY
    Kiertoharjoitus, 2 kierrosta, 60s./20s.
    1. Laite
    2. AKK - kobra
    3. Pöytänosto - takaketju
    4. Ylävartalon kierto polviseisonnassa jalka ojennettuna
    5. Cat - Cow
    6. Rintarangan avaus & pyöristys foam rollerilla

    CORE - EMOM 10
    Tee aina uudella minuutilla yksi liike
    8 polvennosto roikkuen / kerä maassa
    10 kuppi kaari roikkuen / 5+5 kuppi ja kaari maassa
    10 lantionnosto
    12 vuorojaloin laskut selin
    12 supermies

    HUOLTO
    1min/liike
    - Roikkuen vartalon kierrot / yhden käden roikunta / rintakehän avaus
    - Kuminauhalla avustetut venytykset