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

  • 5.9.2023 BasicWod Workout

    For time :

    21-15-9-15-21

    Push-Ups
    Kettlebell Swing 24/16kg

    TC 10

  • Weightlifting Workout

    A:
    Power clean + frontsquat + squat clean
    6x1 @easy weight

    B:
    Squat clean + split jerk
    2x1+2,2+1 @75%

  • 11.9.2023 Barehanded Workout

    For time :

    30 Power Cleans
    600m Run
    20 Front Squats
    600m Run
    10 Squat Cleans
    600m Run

    Barbell 70/47,5kg

    TC 15

    • Lets make our big focus in this workout to push the barbell.

    • On the power cleans let's push for quick singles or sets of 3 or more. Choose a strategy that is just outside your comfort zone.

    • Lets see if can complete the front squats in 1-3 sets. Squat Clean the first rep if possible to get right to work when you pick up the bar.

    • Singles or sets on the final squat clean will come down to your capacity but lets be sure to keep moving here.

    • Use the first 2 runs as a recovery from the barbell. Lets see if we can push the final 600m a little more than the others as there is nothing else left after that.

  • 11.9.2023 Big Shoulders Workout

    4 x ( 5 + 5 ) Scull Crushers. Rest 2:00

    4 x 12 Biceps Curls. Alternating. Rest 2:00

    4 x 5 Pike Push-Ups. Deficit. Rest 2:00

  • 11.9.2023 Itäkaira Workout

    Light Cardio

    60-90 Minutes

  • 11.9.2023 Deadlift Strength

    Build in 15 Minutes Heavy Set 3 ( DeadStop )

  • 11.9.2023 Warmup Workout

    3 Rounds :

    1:00 Row
    7 + 7 Banded Hamstring Curls
    10 Hollow Rocks
    10 Arc Rocks
    5 Deadlift

  • 36 min alkavalla 4 min. Workout

    36 min alkavalla 4 min

    1. 400m Juoksu + 20 Kahvakuula heilautus
    2. 400m Juoksu + 20 Malja kyykky
    3. 400m Juoksu + 20 Työntö räkistä kahvakuulalla

    Tavoite. juokse rennosti 65-75% vauhdilla ja suorita kaikki liikkeet samalla kahvakuulalla.

  • ERG, push ups and ring rows 3.0 - A bit more work Workout

    30 MIN

  • 9.9.2023 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