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

  • Weightlifting Workout

    A: Power snatch+ drop snatch+ squat snatch
    B:Squat clean doubles
    C: Pause Split jerk doubles from rack

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Conditioning (30min) Workout

    8 x 40s ON / 20s OFF:
    - Row

    Rest 3:00

    8 x 40s ON / 20s OFF:
    - Ski

    Rest 3:00

    8 x 40s ON / 20s OFF:
    - AB

    Score: Total calories

  • Wednesday Warm up Workout

    Warm Up
    Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn.
    then
    2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
    Single leg RDL
    Reverse Lunge
    DB Snatch
    Half Kneeling press
    Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
    rest 1 min bwn round

  • Back squat 5-5-5 Strength

    A: E30S for 10min
    1x Snatch @light weight
    B: Back squat 5-5-5
    C1: excentric sissy squat 3x5
    C2: isometric copenhagen exercise 3x30sec/leg

  • WOD Workout

    WOD
    14 Min AMRAP

    20 Barbell Front Rack Lunges 95/65
    16 Box Jumps 24/20

  • Warm up and strength Workout

    2 Rounds:

    1 min General Movement: jog, jumping jacks, jump rope, bike or row
    10 Bootstrappers
    10 Alternating Samson Lunges with Side Bend
    10 Air Squats
    1 min General Movement: jog, jumping jacks, jump rope, bike or row

    Core strength
    EMOM x 10
    Even: 45 second plank
    Odd: 10 TTB or 15 leg raises

  • BBC Weightlifting - Clean (Viikko 38) Workout

    A) Clean, nousu kolmosilla raskaaseen painoon.
    - Ei tng, ei pudotuksia.
    - Kaksi kertaa sama paino
    - 15 min

    B) EMOM for 6 minutes: 2 Power cleans @ 75-77% of A.
    - Korostetun hidas veto lattiasta polven yli
    - “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

    C) Front squats

    Aaltosarjat: 4-2-4-2-4-2. Nousu mahdollisimman isoon kuormaan. Eli ensin 4 sarja, sitten 2 toiston sarja, uudestaan 4, sitten 2 jne.
    - Muista hyvä, pysty ja leveä asento.
    - Paino koko jalkapohjalla
    - Ei kippaamista eteenpäin.

    D) Accessory:

    3-4 Rounds of:
    8 Bent over rows
    8+8 1-arm bent over row
    5 x 5s kidutuspito (lankkupito GHD penkissä vaakatasossa)
    5+5 Windmills
    *Kaikissa kunnon polte

  • 26.9.2021 Push Press Strength

    Push Press

    8-8-6-6-4-4, AHAP