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

  • RestDay! Workout

    Lepoa tai peekoilua altaassa, salilla tai ulkona.

  • VKO 38 Treeni 3 Workout

    45 minuutin peruskuntotreeni soutu-, pyörä- tai hiihtolaitteella.

    3 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

    4 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

    5 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

    6 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    2 min lepo

    5 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

    4 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

    3 min rennon reipas vauhti
    30 sec palauttava vauhti
    30 sec reipas/kova vauhti
    1 min lepo

  • Conditioning 20-09-2020 Workout

    4 rounds, with decreasing reps;
    40-30-20-10 Single Arm Thrusters total
    40-30-20-10 Double Unders
    400-300-200-100 Meter Run

  • Strength 20-09-2020 Workout

    4 rounds
    4 x Wall Walks
    Rest 30s
    6/side x Crossbody RDL To Cossack Squat
    Rest 30s
    8/side x KB Windmill
    Rest 30s

  • Snatch Balance Strength

    5-5-3-3-1-1

    Technique first!!

  • WOD Workout

    "Do it Again" 05/09/19
    For Time
    3-9-15-21-15-9-3
    P.Snatch @45/30kg
    Burpee Box Jumps @60/50cm

    TC: 19'

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then 3x3 @ same weight

  • WOD Workout

    EMOM 19'

    1- 1 Sqt Clean + 3 FS @max 80% of Sqt Clean
    2- 14 Box Jump Over
    3- 5 Power Clean
    4- AMRAP Cal Row
    5- Rest

  • Snatch High Pull 4x3 Strength

    Snatch High Pull, four sets of threes.

  • Extra Credit 16-09-2020 Workout

    Banded Hammer Curls: 100 Reps. Rest as needed.
    +
    - World's Greatest Stretch x 5 reps each side
    - Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)