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

  • 2.1.2023 BasicWod Strength

    Deadlift

    5-3-1-5-3-1

    Lift Every 3:00

  • 2.1.23 Workout

    4min AMRAP
    8 db front squat @2x22/14kg
    8 box jumps

    -rest 2min

    5min AMRAP
    10 db stoh @2x22/14kg
    10 box jumps

    -rest 2min

    6min AMRAP
    12 wall ball
    12 box jumps

    Tehty viimeksi 23.8.22
    Tehdään tää uusiks, tee samoilla säädöillä jos teit viime kerralla. Tää tulee samalla mun yhteen kouluprojektiin, jossa käytän teijän tuloksia esimerkkinä :D

  • Chest to bar Workout

    Pull Up

    10 min EMOM
    5-10 C2B
    -kipping volume

  • 2.1.2023 Bike Erg + BMU Workout

    Every 2 Minutes Until 30 Reps:

    600m Bike Erg

    Max Bar Muscle Ups

    TC 14

  • 2.1.2022 Disgrace Workout

    3 RFT:

    10 Squat Clean 60/42,5kg
    10 Push Jerks 60/42,5kg

    TC 7

    • Break Up the squat cleans in way that will allow for unbroken sets of push jerks.

    • This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.

    • The push jerks will get challenging on the legs so pause on the front rack or over head if needed to let legs come back a bit versus robbing the bar.

  • "Devil's Dance Floor" Workout

    For time:
    10 Devil's Presses 2x22,5/15kg
    15 Burpees
    200m Skillmill Run
    8 Devil's Presses
    15 Burpees
    200m Skillmill Run
    6 Devil's Presses
    15 Burpees
    200m Skillmill Run
    4 Devil's Presses
    15 Burpees
    200m Skillmill Run
    2 Devil's Presses
    15 Burpees
    200m Skillmill Run

  • Handstand Work Workout

    5 rounds for quality:
    30s Handstand Hold
    15 Feet Elevated Ring Push-ups
    - Rest 2min btw rounds

  • Seated shoulder press 2x7 Strength

    Seated shoulder press 2x7

  • active recovery Workout

    3 rounds for quality of:
    Run, 1000 m
    Ski Erg, 1000 m

    2 mins Single Leg Calf Foam Rolling L/R
    3 mins Seated Straddle Pose
    1 min Standing Calf Stretch L/R
    2 mins Pigeon Stretch L/R
    3 mins Child Pose

  • 26.12.2022 Workout

    HEAVY WEEK 9/9

    WARM UP kesto yht. n.15min
    1-2 rounds

    5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

    8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

    2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

    2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

    --

    2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    2x 5 RDL + 5 FS
    3 REVERSE CLEAN PULL *close eyes
    3 slow start CLEAN PULL to PWR position
    3 slow start CLEAN HIGH PULL *full foot
    3 PANDA PULL

    3 HIP CLEAN HIGH PULL *on the toes
    3 HIP STANDING MUSCLE CLEAN
    3 TALL CLEAN
    3 HIP CLEAN

    PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
    CLEAN 4-pos. *hip & abv kn & blw kn & floor

    SN BALANCE
    3x1@100+% sn-% pal 2-3min

    CLEAN PANDA PULL
    2x1@100+% jerk-% pal 2min

    CLEAN + pause SPLIT JERK *pause vastaanotossa
    4[2+1]@70% jerk-% pal 2min

    WL BEGINNERS week 4/4

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    5 OHS

    --

    SNATCH DROP
    4x3@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH
    5x2@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    5x3 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8 1-LEG SEATED CALF RAISE, DB

    3@RPE10 PENDLAY ROW, BB *sn grip

    3+3@RPE10 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side