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

  • "Donny" Workout

    21-15-9-9-15-21:
    Deadlifts 102,5/70kg
    Burpees

  • 28.10.24 Strength

    SNATCH PYRAMID

    Every 90s

    1x3 @70%
    1x2 @75%
    1x1 @80%

    1x3 @75%
    1x2 @80%
    1x1 @85%

  • 40 min pk-treeni Workout

    4*10 min emom
    45sec work, 15 sec off

    1. Row
    2. Wall ball
    3. Kb clean and jerk
    4. Burbee
    5. Kb swing
    6. Ski
    7. Kb sit upp
    8. Plank
    9. Hollow rock
    10. T2b

  • Bench press 14022020 Strength

    Bench press 3x3x75%

  • Rush Workout

    1' ON / 1' OFF
    8 rounds (total 16mins):
    6 Dumbell FR squats@2x22.5/15kg
    20 Double unders
    AMRAP power clean@60/40kg

    REST

    For time:
    100/80 cal row
    40 wall balls
    20 toes to bars

  • Nanorosso 04.12.20 B Workout

    For time
    3 rft
    50 wall ball 12 kg target 2.5m
    25 ttb
    10 devil press 24kg

  • Warm up and partner WOD Workout

    Normal warm up

    Then 3 rounds
    10 air squats with 3 second pause at bottom
    10 passthroughs

    WOD prep
    EMOM x 9
    Min 1: 5 front squats (building in weight)
    Min2: 2 Stone to shoulder
    Min 3: 5 ring rows/pull-ups

    WOD with a partner
    For time:
    1200m row
    30 burpee pull-ups
    40 front squats 105/75
    30 Stone to shoulder
    40 front squats 105/75
    30 burpee pull-ups
    4000/3000m bike

    • 40:00 time cap *sub Wallballs if not enough stones or right size stone

  • Power Day 1 Workout

    3 RFT
    -10x Thor hammer strikes per side
    -10x transverse hammer strikes per side
    -10x ring rows
    -10x pushups
    -10x sandbag breacher toss
    -10x KB clean and press 53# (5/side)
    Rest no more than 1:00 between rounds

  • Muscle & Power, AV 1 Strength

    Back squat 4x8 reps, then max reps @ 95%

  • 29.10.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    5 + 5 WINDMILL, lintti

    3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

    10+10 - 10+10 BICYCLE ABS + LEG LIFT

    3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

    --
    SNATCH (SN) GRIP
    3[1+1]+3 TALL MUSCLE SN & OHS + SQUAT POSITION MUSCLE SN
    3+3[1+1+1+1] HIP SN BALANCE + SN PRESS & OHS & SN DROP & SOTS PRESS
    3+3+3 HIT & HIGH PULL + HIT & JUMP + HIT & POWER SN
    3[1+1] SN PULL TILL POWER POSITION & MUSCLE SQUAT SN
    3[3+1] POWER POSITION BOUNCE & MUSCLE SQUAT SN
    3[1+1+1+1] HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

    Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00.

    SNATCH PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 2min

    LAVA
    1@96-98%, 1@98-101%, 1@101-103%

    10min tauko

    CLEAN + JERK PÄIVÄN 1RM

    LÄHESTYMINEN (20-24min)
    3+3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@71%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

    LAVA
    1+1@96-98%, 1+1@98-101%, 1+1@101-103%