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

  • Barbell Cycling Workout

    500m row
    3x
    10 banded dead bugs
    10 Jumping Lunges
    5 BB sots press behind the neck

    2 rounds 5 reps each
    - front squat
    - good morning
    - jerk drop (BB eye level, hells off and drop to power)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean

    Barbell Cycling

    EMOM 10 mins
    5 TNG Clean and Jerks
    *Reps all unbroken
    - Choose weight accordingly, but still above 50% of 1 rm

  • 6.1.2024 PK Workout

    Jog/walk 10 minutes warmup/recovery
    5 minutes @ HR Zone 4 - 5

    Repeat 3 times

  • 7.1.2024 PK Workout

    60 Minutes

    Any Machine 10 Minutes @ HR Zone 3
    ...into fast pace
    15 CTB
    15 HSPU
    15 TTB

  • Pull Up Workout

    Pull Up

    7 Rounds
    5-10 reps
    - look to complete reps unbroken each round rest 90 seconds between rounds

  • 6.1.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Hotel room fun Workout

    10 rounds for time:
    10 m seal walk
    10 burpees

  • OPTIONAL ACCESSORY Workout

    2-4rounds:

    45s side planks
    40m D ball carry

  • 5.1.2024 PK Workout

    100-120 Minutes @ HR ZONE 2

    20-22-24-26-28... Calories

    Ski
    Row
    Bike

  • 21.12.2023 Snatch PK Strength

    Find in 1 RM

    2 x 70%
    1 x 75%
    1 x 80%
    1 x 85%
    1 x 90%
    1 x 95%
    3 x 1 @ Max

  • 21.12.2023 PK Workout

    Warmup

    Light Cardio 5 - 10 min
    ...into 2 Rounds

    3 Push-Up to Downdog
    10 banded GM
    5 Baby Makers
    3+3 World gratest stretch
    10 Elbows Rotations
    3 Shoulder Press
    3 Front Squat
    3 Hang Power Snatch
    3 OHS
    3 Sots Press