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

  • Jerk balance Strength

    10 min of
    10 cal row
    5 z press each side
    10 walking lunges
    3 box jumps

    Jerk balance
    5x every 3 min
    5 reps
    - leave 1 reps in rez
    -take a video of last set and sent it to minna

  • Power Clean 3x6 Strength

    3 sets 6 reps
    Barbell power clean / clean

  • 27.3.2023 Fighting Words Workout

    3 Rounds For Total Reps: ( 17 minutes )

    1 Minute : CTB
    1 Minute : Overhead Squat 35/25kg
    1 Minute : Double Unders
    1 Minute : Power Snatch 35/25kg
    1 Minute : Bar-facing burpees
    1 Minute : Rest

    • We are going to be able to tank the most reps on the double unders and overhead squat/ and power snatch. Lets make our main focus on these few movements and choose our pace/strategy on the other movements around this.

  • Punnerrus 5x5 Strength

    Tee boksia/tankoa vasten 5x5 punnerrusta temmolla 3110.

  • Päivän treeni 11.4.23 Workout

    LÄMMITTELY
    2 kierrosta
    60s./liike
    Ylivienti kuminauhalla
    Lähennys kuminauhalla
    Lapapunnerrus
    Konttausasento - AKK
    Ranteiden venytys ja pumppaus konttausasennossa

    PUNNERRUS
    5 x 5 tempopunnerrus
    tempo 3110
    lepo sarjojen välissä n. 1min

    KIERTOHARJOITUS
    3 kierrosta, 30s./15s.
    1. Landmine kierto
    2. Stepperille/boksille nousu painon kanssa
    3. Pystypunnerrus vuorokäsin kp
    4. Rengassoutu
    5. Lepo

  • Leg day Strength

    A: Trap bar loaded jumps 8x3
    B: Power clean 3x3-1x2-1x1
    C: leg press 4x5
    D: Leg extensions 3x8
    E: Leg curls 3x8
    F: Adductor exercise machine 1x Amrap

  • PK ekstra Workout

    5 sets
    1000/800m row
    2000/1600m bike
    2 min easy jog / box step ups Or very easy rope jumping!
    *keep easy pace

  • Accessory Workout

    EMOM 20
    1) 6 Tall Box Step Downs e/s
    2) 10 deficit push ups
    3) 12 snatch grip barbell ghd hip extension
    4) 6 Half Kneeling Kettlebell Chop and Lift e/S

  • EASY: Pull, push & machines Workout

    EMOM24
    a) 4-8 (assisted) strict pull up
    b) 1-3 wall walk
    c) 7-15 cal machine
    d) rest

  • Pause Front Squat Strength

    Pause Front Squat
    use the heaviest successful weight from last week to perform
    3 sets and 3 reps
    - hold 3 seconds at bottom and 1 second at top
    - same weight across the sets
    - NO FAILS, choose your weight smart!