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

  • Kettlebell Workout

    A)
    3 rounds
    10/10 Single arm front rack reverse lunge
    8/8 single leg deadlift @light

    B)
    4 rounds (right +left) /90"rets btw.
    3 dead clean
    3 hang clean
    3 thruster

    C)
    AMRAP 10'
    4 burpee over the KB
    6 double KB hang clean
    4 burpee over the KB
    6 double KB swing

  • Gymnastic Workout

    Rope climb & legless 2/2

    • jalkalukko
    • taloudellisuus
    • alastulo
    • legless kippi

    Teams of 3 AMRAP 10

    5-10sec rope hang/ grip
    15/12 cal ski erg
    15 heavy kb swing

  • 27.7.2024 Barbell Cycling ( Basic & Prep ) Strength

    Overhead squat

    1 x 20, 2 x 15, 3 x 10

    Rest as needed b/t sets

    • Choose a weight for each set that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken. You could do the 1st set with an empty barbell or just a little heavier, then build up across the sets ONLY if your form is consistent.

  • 27.7.2024 Barbell Cycling ( Basic & Prep ) Strength

    Power snatch

    1 x 20, 2 x 15, 3 x 10

    Rest as needed b/t sets

    • Choose a weight for each set that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken. You could do the 1st set with an empty barbell or just a little heavier, then build up across the sets ONLY if your form is consistent.

  • Ski & Swing Workout

    30-25-20-15-10-5 Reps For Time:
    - Cal Ski
    - KBS (US) 24/16kg

  • 27.7.2024 Block Power Clean ( Basic & Prep ) Strength

    Block power clean

    5 x 3 @ 85-90% of 3RM from last week, go every 1:00-1:30

    – Drop the bar between each rep, reset and go.
    – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

  • 3 x AMRAP13, 3min rest between AMRAP’s Workout

    A.
    -80/60cal AB
    -30 wall ball 9/6kg
    -AMRAP DB snatch 20/15kg

    Rest 3

    B.
    -120/120cal row
    -25 burpees
    -AMRAP double DB thrusters, 2x 20/15kg

    Rest 3

    C.
    -100/100cal ski
    -30 box jumps
    -AMRAP double DB C&J, 2 x 20/15kg

    *score is total reps of DB snatch, DB thrusters and DB C&J combined.

  • Skill / Conditioning Workout

    2 sets:
    2rounds:
    12/10cal Ski
    50 DU
    10 HSPU

    • Rest 2:00

    2rounds:
    10 HSPU
    50 DU
    12/10 Ski

  • 13.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 15.7.2024 Workout Warmup Workout

    2 rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    3 Handstand wall walks to a plate
    4 Rope pull-ups
    6 Box jumps
    +
    Build to workout weight for SB clean/carry
    * Prep other movements between sets
    +
    1-2 rounds
    10/7 (cal) Air bike
    5 Toes-to-bars
    3 SB cleans
    10m SB carry
    4 Box jump overs
    2 Wall walks
    1 Rope climb
    – Rest 0:30 between rounds –