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

  • Etukyykky 5-5-3-3-1-1 Strength

    2 x 5 @ 70% 1RM
    2 x 3 @ 80% 1RM
    2 x 1 @ 90% 1RM

  • Team Widgren Workout

    4 rounds, 45s. Work 15s. Pause
    A
    1. Erco
    2. Askelkyykky (12kg kuulat)
    3. Rinnalleveto
    4. Istumaan nousu
    B
    1. Erco
    2. Maastaveto
    3. Wallball
    4. Lankutus

    Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
    Yhteensä 32 min töitä

  • Snatch 11x1 Strength

    Squat snatch 11x1

  • Jerk from boxes Strength

    Jerk from boxes
    2x3
    3x3
    4x1

  • Functional Bodybuilding Workout

    A, Strength: 4 sets
    -Mixed Rack DB Split Squat x 6/6 (front rack+farmer)
    Rest 60 sec
    -Sliding Leg Curls x10-15
    Rest 60 sec
    -Banded Hip Adduction in Supine x 10-15 / leg
    Rest 60 sec

    B, In Teams of 2 (Relay style)
    6x 2:00 mins for max rep / 1:00 rest btw

    -Sled / Sled Drag (sprint / @light)
    -Barbell Back Rack Lunge + 10 m Carry (front Rack)
    -Bike (:20-30 sec sprint / person)

  • Pn-reenit Workout

    Tempausta kolmella pysähdyksellä 34 kiloon saakka n. 1min välein. Kaikki tempaukset onnistui! 🥳 Tosi hyvä tekniikkatreeni!

    Työntöä kolmella pysähdyksellä +dipin pohjalla pysähdys. 45 kiloon saakka. 1-3 min välein.

    Takakyykky 3s stopilla alhaalla 5 x 3
    50,60,60,60,65

    +olkapääjumps! 💪🏻

  • 6.6.25 Workout

    FOR TIME:

    15-12-9
    Sandbag over shoulder @70/45kg
    Chest to bar / pull ups
    300m run

    • rest 5min -

    21-15-9
    Deadlift @102.5/70kg
    Toes to bar / polven nostot
    300m run

  • 24.8.2024 Choose one or both... ( Basic & Prep ) Workout

    A) Block snatch (mid thigh), Go every 2:00
    2 x 3 @ 65%
    3 x 2 @ 70%
    3 x 2 @ 75-80%

    B) Clean and jerk, Go every 1:15
    4-6 x 2+1 @ 70-75%
    1-2 x 2+1 @ 75-80%

    Notes (A)
    – Drop the bar between each rep, reset and go.
    – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).
    Notes (B)
    – Build up within the percentage range on each set if moving well
    – Drop the bar after the first clean, reset and go

  • ERG AND RUNNING Workout

    6 Rounds

    • 2 min erg @80%
    • 500m running

  • A Broken Toe Workout

    Amramp 30 min
    10 Cal
    30 Abmat
    20 KB Swing
    10 DB Snatch (change hand after each round)
    6 Push up
    4 Pull up