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

  • Kropassa kevyt olo Workout

    2 sets of
    21-15-9

    Air squats + easy ring row

    Lepää 3 min

    2 sets of
    15-12-9

    Power clean 40/30 + push ups

  • Deadlift 3x4 reps Strength

    Deadlift 3x4 reps
    -NO TNG reps, full reset between the reps.
    -try to add more weight than with 5s.
    -same weight in all sets.

    Accessory:

    Single leg RDL 2x15 reps
    -1min rest between.

  • 5.2.2021 Workout

    20 Minutes, easy pace & quality

    5 Squat to box jumps
    8 - 12 Triceps press w/ Dumbell
    8 Hanging windshield wipers
    8 -12 Pendlay Row

    Omatoimi:

    Boxihypyt: Pohjakyykystä jatkuvalla liikkeellä hypäten boksille.
    Ojentajapunnerrukset : Penkillä istuen, käsipaino niskantakaa. Pidä molemmilla käsillä kiinni.
    Tuulilasin pyyhkijät : Riipussa jalat suorana tai koukussa. Mikäli on liian haastava, niin sitten lattialla.
    Pendlayt : Selän kulma pysyy vakiona, kuorma sen mukaan.

  • 1.2.2021 all the thrusters Strength

    E2MOM for 12 rounds
    3 x Thrusters
    In Light – Moderate – Heavy –intervals
    (RPE 4)

  • Strength 19-01-2021 Workout

    Barbell Shoulder Press: 6 x 3 @slightly heavier than last week, every 60s.
    - Speed should be good here. No grinding.

  • Warm Up Workout

    3min general wu
    then
    12min amrap
    15cal erg
    10-30s hs hold
    10 scapula pull up
    8/8 kb windmill

    • ergoissa vauhti kiihtyy jokaisella kierroksella, mutta muuten rauhassa ja laadukkaasti.

  • 19.1.2021 Workout

    Rowing Technique

  • EMOM x24 Workout

    EMOM x 24

    1) monostructural
    2) 3-10 strict pull up/weighted/negative
    3) 5-15+ push up
    4) core of your choice

  • And it's leg day again. Workout

    15 min EMOM

    *20 sec good morning hold, you choose the weight
    *5+5 single leg KB deadlifts, you choose the weight
    *20 sec Front rack KB wall squat hold (2x24/16kg)

    In a wall squat hold, athlete stays in a seated position back against the wall. KBs are held on the front rack.

  • 12 min EMOM: Snatch + snatch balance Workout

    On the minute for 12 minutes: 1 snatch + 1 snatch balance. Use 2/3 of 1RM snatch.