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

  • Sumo deadlifts Strength

    Sumo deadlift 1 maksimit

  • SKILL Workout

    Skill Handstand
    - harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.

    E2MOM, 5 rounds
    1-3 x Handstand
    12 steps 2KB front rack walking lunge

  • 15.8.2024 For Time ( Prep ) Workout

    For time :

    15-12-9
    Thruster 60/42,5kg
    Bar Facing Burpees

    Rest 2 minutes

    9-6-3
    Snatch 60/42,5kg
    Strict HSPU

    Rest 2 minutes

    21-15-9
    Power Clean 60/42,5kg
    Pull-Ups

    Target <- 12:00 CAP 16:00

  • Clean & jerk Strength

    Max ub tng clean & jerk @70%

  • 15.8.2024 Run ( Basic ) Workout

    8 Sets

    200m @ 1 mile pace
    200m @ Jog/walk recovery

    Pace. Run your first 200m @ your 1-mile pace. This pace will be faster than your 5k effort from last week, but you may need to estimate around what the exact pacing should be. Either stay at the same pace or run a little faster on the following 200s if you feel you can maintain a bit faster. The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 8 runs. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
    Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilise oxygen. Learn to feel your pace on the runs.
    Feel. This should feel like you are working hard but are still in control. Each repeat should be very hard, but the jog/walk recovery should be enough to allow you to maintain your effort.

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    2-3rounds:

    4min ON / 1min OFF
    1) 10-20 box jump + bike
    2) 20-30 alternate v-up + ski
    3) 20-30 kbs + row
    4) 30-75 DU echo / or run

    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Gymnastics Workout

    Bar muscle up

  • Assault Bike Workout

    10min Warm-up
    10 sets (10min):
    7cal in 30sec
    30sec Just pedal
    10min Cooldown

    Score: Total Calories

  • 14.8.24 Workout

    AMRAP 10
    2 rope climb
    10m sled push
    15 kb swing @20kg
    10m sled push

    • kelkkaan paino mikä haastaa mutta pystyt ripeesti työntään

  • 10 min amrap: T2B / BJO / Snatch Workout

    10 min AMRAP:
    • 1 Toes-to-bar
    • 1 Box Jump Overs 24/20”
    • 1 Squat Snatch 95/65#
    • 2 Toes-to-bar
    • 2 Box Jumps Overs 24/20”
    • 2 Squat Snatch 95/65#
    • 3 Toes-to-bar
    • 3 Box Jumps Overs 24/20”
    • 3 Squat Snatch 95/65#
    … continue +1 rep pattern until time is up. Goal: complete round of 8.