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

  • Snatch & Clean and jerk Workout

    Find a heavy set in 20min.
    1 Snatch + 1 Clean & jerk

  • Päivän treeni 29.10 Workout

    VOIMISTELU
    Päälläseisonnan taitoharjoittelu 15min
    • Käsien ja pään asento
    • Jalkojen kävely ja lantion nosto
    • Jalat boksilla asennon hakeminen
    • Jalkojen irrotus maasta
    • Seinällä päälläseisonta > jalat kyynervarsilla > jalat ilmaan

  • Amrap 5 Workout

    Lopputreeni kahvakuulalla, käytä samaa kuulaa kaikissa
    5 Kyykky
    5 Etuheilautus
    5 Thruster

  • WOD 28/10/21 Workout

    8 ROUND FOR TIME OF:
    8 TOES TO BAR
    8 DOUBLE DB HANG SQUAT CLEAN 22.5/15 - 15/10
    8 DOUBLE DB PUSH PRESS 22.5/15 - 15/10

  • Back squat wendler 3+ Strength

    A: Low bar back squat 3-3-3+
    B: Power clean 3x3
    C: Bench press 5x8, amrap sista setet

  • Premium shake Workout

    8 min EMOM
    1. Min 15cal echo bike
    2. Min 20 pull up
    3. Min 15cal echo bike
    4. Min 20 Dips

    Rest 3min

    8 min EMOM
    1. Min 12cal echo bike
    2. Min 15 wall ball 9kg
    3. Min 12cal echo bike
    4. Min 15 box over burbee

    Rest 3min

    8min EMOM
    1. Min 10cal echo bike
    2. Min 10 pistols
    3. Min 10cal echo bike
    4. Min 10 Devils press 2x17,5kg DB

  • Back squats 8-4-4-4 Strength

    Do all sets with same weight. 2.5-5 kg more than last time. Rest 3-5 min between the sets.

  • Rest or Swimming Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
    1 min rest
    100m swim
    rest 1 min
    2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

    finisher
    25m fast
    25m recovery
    rest 1-2 min and repeat 2-3 times.

  • Torstai 28.10.21 Strength

    1.) Drop snatch +sots press + ohs 5×3+3+3
    2.) Man press 5×2
    3.) Bench press 6×4
    4.) Back squat 5×3 2sets w/5.sec ecentric

  • DB 350 Workout

    50x DL with 2x DB
    50x Box Jump
    50x Squat with 1-2x DB
    50x Burpee
    50x Walking Lunge
    50x Shoulder Press with 2x DB
    50x Sit Up