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

  • AMRAP 15 Workout

    AMRAP 15

    21/18cal machine
    15 box jump over
    9 up&down

  • Helppoo ja kivaa 30 min Workout

    Working for 30 Mins
    10-15 C2B ( pull up, kip swing or jumping pull up)
    15/10 CAL Bike
    15 floor Press 2x22.5kg 2x15kg
    15 ghd
    50 Double unders
    We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace

  • Tonni 11/24 Workout

    Alkuun 400m ERG

    Väliin 4x
    15 Mave
    2 juoksua
    12 Rive riipusta
    2 juoksua
    9 Etukyykkyä
    2 juoksua
    6 Työntöä
    2 juoksua

    Loppuun 400 ERG

    Aikaraja 40 min.

  • 31.10.24 Workout

    3 rounds for time:
    35 DU
    3 bmu
    6 hspu

    -rest 3min

    3 rounds for time:
    35 DU
    3 bmu
    3 rope climb

    • keskity bmu

  • 31.10.24 Strength

    SPLIT JERK

    3x2 @75% with 2s pause in the dip and catch

  • 31.10.24 Strength

    CLEAN PULLS

    3x3 @105%

    Rest 90s between sets

    • hartiavetoon
    • lähtö maasta

  • 31.10.24 Strength

    CLEAN from the blocks

    4x2 @75%

    • polven päältä

  • Deadlift 5-3-1-1-1 Strength

    Week 5/18: 5/3/1 EMOM
    Deadlift
    • 5 reps at 65%
    • 3 reps at 75%
    • 1 rep at 85% of 1RM
    Add weight to 1 rep

  • Shoulder press 5-3-1-1-1 Strength

    Week 5/18: 5/3/1 EMOM
    Shoulder Press
    • 5 reps at 65%
    • 3 reps at 75%
    • 1 rep at 85% of 1RM
    Add weight to 1 rep

  • 30.10.2024 PAUSE OHS + OHS Strength

    B1.
    *3 sec pause at the bottom

    1+2@barbell, 3x1x[1+2]@last week drop sets 95%, ohs-%, rest btw sets 2min

    exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.