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

  • Oly Workout

    A. Lämpö
    3-4x (kevyt)
    3 vetoa
    3 voimatempaus taskulta
    3 valakyykky
    3 shots press

    B. Työsarja 1
    5x 1+1
    Tempaus riipusta polven alta

    C. Työsarja 2
    5x 1+1+1
    Veto
    Raaka tempaus
    Valakyykky

    D. Vedot (raskas)
    3x3

  • Back squat Strength

    Back squat
    5-5-5-5-5 increasing weight, start @60%
    Then
    2x10 @80% of heaviest 5

  • Metcon clean& c2b Workout

    20 rounds for time
    1 power clean 85/55kg
    2 c2b

    Time cap 8 min

  • Painonnosto Workout

    Temppuilua ja keskiviikon bonukset

  • 10 min E2MOM: Power Clean + Cluster Strength

    10 min E2MOM:
    • 1 Power Clean
    • 1 Cluster
    Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

  • 21.12.2024 Intervals Workout

    4 intervals, alternate A1/A2

    A1. In a 7:00 window

    21 Thrusters (UB) @ see options
    15 Chest-to-bar pull-ups (UB)
    9 Shuttle runs*
    +
    Row @ 5km pace for the remaining time

    • 1 Shuttle run is 7.62m out + 7.62m back

    A2. In a 7:00 window
    21/15 (cal) Row
    15 Chest-to-bar pull-ups (UB)
    9 Thrusters (UB) @ see options
    +
    BikeErg @ 98-102%FTP20 for the remaining time
    – Rest* 4:00-5:00 between intervals –

    • You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

    Weight options. You should be able to do all sets unbroken
    Thruster. 30/20kg, 43/30kg, 52.5/35kg

  • Bench press 4x3 Strength

    Bench press 4x3

  • Medium Strength

    A: Burpee squat jumps 8x3
    B: Power clean 3-3-3-2-2-1
    C: Leg press 3set
    D: bench press 3x5
    E: SA seated rows 3set/arm
    F: Biceps curls 3set
    G: DB shoulder flys 1xMax

  • Light Workout

    A: Broad jumps 8x3
    B: 3 rounds for quality
    8 chin ups
    15 rkb swing
    15 push ups
    15 squats
    C: Cable shoulder flys 1xMax

  • Mobility & CORE Workout

    hip mobility

    3rnds for quality:
    5/5 cossack squat (optionally w. KB goblet hold)
    5 L-sit leg raise
    5/5 wall assisted one legged RDL (optionally w. KB)

    12' EMOM
    "1: 30"" plank hold"
    "2: 20"" Copenhagen plank (change side in the next round)"
    3: 5/5 push up pos. birddog