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

  • BikeErg workout Workout

    Concept2 BikeErg, avg. HR ~130

  • Snatch 2x3, 2x2 and 3x2 Strength

    Snatch
    1 set of 3's @60%
    1 set of 3's @65%
    1 set of 2's @70%
    1 set of 2's @75%
    3 sets of 2's @80%

  • Run/Row/Bike conditioning Workout

    Run/Row/Bike:
    6x6min. (Moderate pace)
    Walk 3min btw sets.

    • Ohjeistus: Syke alue: 75-80%/max Hapottaa ja hengästyttää, mutta vauhdin pystyy pitämään samana.

  • 17.4.2021 CF Workout

    Snatch

    1 x 3 x 60%, 1 x 3 x 65%, 1 x 3 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 85%, 1 x 90%

    Clean & Jerk

    3 x (1+1) x 60%, 3 x (1+1) x 65%, 3 x (1+1) x 70%, 2 x (1+1) x 75%, 1 x (1+1) x 80%, 1+1 x 85%

    Back Squat

    1 x 6 x 60%, 1 x 6 x 65%, 1 x 6 x 70%, 2 x 4 x 75%

    Block Snatch Pull (mid thigh)

    3 x 5 x 90%

  • EMOM15 Workout

    Min 1: 20 Incline Sit Ups
    Min 2: Side Plank L + R (30/30)
    Min 3: 10 Hollow Rocks + 10 V-Ups
    Min 4: Rest

  • "All You Need Is DB & Tire" Workout

    For Time:
    10, 11, 12....20 Reps Of :
    - DB Bicep Curls (L+R) 22,5/15kg
    - DB Push Presses (L+R) 22,5/15kg
    1, 2, 3....10 Reps Of:
    - Tire Flips

    Reps are to be done per arm, but sets can be partitioned as wanted.

    Flow: 10 bicep curls with both arms (total 20), then 10 push presses with both arms (total 20) and 1 tire flip. Then 11, 11 and 2...and so on, until the final sets of 19 biceps/arm, 19presses/arm , 10 tire flips, 20 biceps/arm and 20 presses/arm.

  • OFF-SITE WORKOUT - Running Workout

    3x1k Run @average cooper test pace or 1-5sec faster pace.

    Rest same amount of time you had on 1k.

    Tarkoitus on kehittää nopeus- ja maksimikestävyyttä. Tavoite on juosta cooperin testin tahdilla tai 1-5sek nopeammalla tahdilla.

    WARM-UP:

    6 x 100m easy Run + 100m moderate Run

    Then,

    1-2 rounds

    10 per side Leg swings
    10 Squat into hamstring stretch
    1min per side Calf stretch
    1min per side Pigeon stretch

  • "HOME WOD" Workout

    A.
    * 2 rds:
    90s. Run
    15 Ari squat
    5 Walk out + Push up
    15 Sit ups

    B.
    AMRAP 20min.:
    20 DB snatch (Alt.)
    20 Squats
    20 Hang Clean & jerk (Alt.)
    20 Reverse Lunges (Alt.)

    C.
    3-4 rds:
    10+10 Side plank w/ twist
    15-30s. Hollow rocks
    Rest 60s.

  • WOD Workout

    For time:
    3000m/2000m row
    Every 2:00 starting at 0:00 5 power snatches 95/65

  • Pe 7.5.2021 sputnik: penkki + kyykky Strength

    Facepulls vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

    Penkki 6x4x80%

    Kyykky 6x2x80%