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

  • 18.zero (21-15-9 db snatch, burpees over the db) Workout

    Perform for time

    21-15-9 reps of
    DB snatch 22.5kg/15 kg
    Burpee over the DB

    Huom: rx on db:n yli hyppy ja askellus skaalaus.
    Tänä vuonna myös stardardeissa muutos eli kättä ei saa vaihtaa ilmassa kuin vasta silmätason alapuolella (tämä siis niille tiedoksi ketkä tekee openit RX ja hallitsee ilmassa vaihtamisen)

    Time cap 8 min

  • 20 min kaikkea kivaa Workout

    20min

    max toistot leuanveto tiukkana
    10 yleisliike
    35/30cal laite

    Tee laite palautellen, että pääset tuoreena vetämään leukoja

  • Painonnosto: Front Squat Pyramid Strength

    Use 60-70% of your 1RM Front Squat.
    Do 10-9-8-7...2-1 rep sets with only 15-30s recovery between sets.
    Finish off with 50 reps @ 40%
    Record weight used for pyramid and for finisher

  • 15.1.2023 Tankotanssia by WodLiiga Workout

    Running clock

    Minutes 0 - 9

    50 Deadlift ( Toisella tanko pidossa maastavedon yläasennossa )
    40 Power Clean ( Toisella tangon pito front rackissa )
    30 Front Squat ( Toisella tangon pito front rackissa kyykyssä )
    20 Shoulder-to-Overhead ( Toisella tangon pito pään yläpuolella )
    Max. synchro lateral bar over burpees.

    Rest 1 minute.

    "Complex Stuff" Max. Weight

    Minutes 10 - 15

    1 Deadlift
    1 Power Clean ( Touch´n go )
    1 Front Squat
    1 Shoulder to overhead

  • EMOM12 Workout

    EMOM12:
    1. 6+6 1-arm DB/KB floor press
    2. 30s barbell bicep curl
    3. 8-12 box dip

  • "105" Workout

    With partner, I go you go

    7 rounds:

    15 pull up
    15 sit up
    15 push up
    15 box jump
    15 kbs@24/16kg
    15 deadlift@105/75kg
    15cal machine

    • after 7rounds: 105 burpee

    Time cap 45min

  • Split Jerk Wave Strength

    WEIGHTLIFTING (3/3)

    Split Jerk Wave. 4 rounds, every 90sec, 1) 3 rep 2) 2 rep 1) 1 rep

    One round is 3 rep + 2 rep + 1 rep. 

    Go up and down with the loadings. Each set with RPE 4 to 4+.

    Add 2,5-5% compared to last week.

  • For time Workout

    For time:
    40 Ski / Row Erg Calories
    40 Single Arm Dumbbell Overhead Lunge Steps
    40 Row / SKi erg Calories

    Finish the workout with different machine than you start.

    Timecap 12 minutes

  • 5 x alkavalla 3 minuutilla Workout

    5 x alkavalla 3 minuutilla

    3 takakyykky @60-70% 1RM
    2-3 seinällekävely

    Kyykyt räjähtävästi ja kontrastiksi ylävartalon voimistelua

  • "SNAKE BITE" Workout

    For Time: (10:00 Cap)
    21-15-9:
    Squat Snatches 40/30kg
    Chest-to-Bar Pull-Ups

    • Score = The time it takes to complete the workout