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

  • Nanorosso 06.09.21 Workout

    3 rounds for time
    100 du
    20 ctb
    30 dumbell box step up over 60cm 22.5kg

  • Echoish DT EMOM Workout

    EMOM - choose your Range, 10-20min

    DT - choose reps & loading

    Hold the pace

  • Ninjat 14-16v Voima Strength

    Snatch drop

    3 x 3

  • Painonnosto, maaliskuu, työntö Workout

    Aktivaatioharjoitukset:

    1. Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
    2. Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3

    Liikkeet:
    A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
    A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
    C. Työntöveto (hidas lasku 60X0) 3 x 3

    Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

  • Weighted dip 5-5-3 Strength

    Weighted dip 5-5-3

  • 9/14/20 Workout

    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    WRK(25)
    5 giant sets-
    10 single arm devil press
    15 toe to pole(anchored leg raise)
    20 dumbbell hopovers
    200m suit case carry-change hands at the 100m mark
    rest no more than 1:30 rest after each round

    Finisher
    100 russian twist
    1:00 samson

  • Endurance WOD Workout

    For time:
    50-40-30-20-10
    Double unders
    DB snatches

    50/40 cal ski after each round

  • Lauantai 1.5.21 Strength

    1.) 5.sec clean pull over the knee + contact practice + tall jerk 4 x 3+3+3
    2.) Low hang clean + jerk 6 x 3+2
    3.) Clean high pull 4x4
    4.) Barbell lunge 4 x 8 (4.per side)
    5.) 3×
    A.1) db overhead carry x 30m
    A.2) axle bar carry x 30m

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    3 rounds
    1:00 air bike (easy->easy/mod->mod pace)
    6 lunge elbow to floor strech
    6 push up to downdog
    10 goblet squats
    5 burpee

  • BROGRAM Finisher // Squat cleans and burpees Workout

    5 MIN AMRAP FINISHER

    ALL OUT FINISHER - Perform after running or another workout

    Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

    Score is total amount of reps performed