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

  • Conditioning Workout

    "6x5min AMRAP, 2' rest between sets, alternating ""A"" and ""B"""

    AMRAP "A"
    10 wall ball
    10 ring row
    10 burpee

    AMRAP "B"
    10 box jump
    10 alt. DB snatch @22.5/15kg
    10/10 mountain climber

    Score is reps through the whole workout

  • 31.3.24 Perfo Workout

    5min flow
    20min lämppä

    25min Jumps & pulls

    15min wod setup & lämppä

    Wod
    4-5x
    45sek on, 15sek off
    Viivajuoksu
    Yhden käden kb STOH
    Lankku (lisäpainolla)
    DB floor bench
    Takakyykky, maasta/räkistä medium weight
    Rest 1min

  • Power clean and push jerk Strength

    1 x 1+2 x 60kg
    1 x 1+1 x 63kg
    1 x 1+1 x 65kg

  • Back Squat • 20 reps Strength

    Week 1: 20-rep Squat Challenge
    For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
    Back Squat
    • 20 reps

  • Pause front squat Strength

    Pyramidi 3-2-1-2-3

  • 6.2.25 Strength

    CLEAN

    EMOMx8
    2 hang squat clean

    • lisää viime kerrasta

  • 6.2.25 Workout

    Every 2.30 x5
    15 kb swing @24/16kg (pään päälle)
    2 rope climb / 4 zombie climb
    Easy bike

    • eli loppuaika rauhallisesti pyörää, muuta lepoo ei heru 😈 sul menee kierrokseen max 1.30 😎

  • PTG TI 4.2. klo 10 & 11 Workout

    LÄMMITTELY
    2 kierrosta - 60s./15s.
    1. Istuen hyvää huomenta kepin kanssa
    2. Seinällä kädet niskan takana avaus + taivutus oik.
    3. Seinällä kädet niskan takana avaus + taivutus vas.
    4. Istuen etunojassa V-nostot
    5. Selin penkillä viparit sivulle venytyksellä
    6. Vk polvitaipeessa AKK

    VOIMA
    Tempo boksikyykky
    5 x 5 - nousevat painot

    EMOM 8
    4-7 kcal pyörä
    4-7 kcal hiihto
    4-7 kcal soutu
    Lepo

  • Warm-Up WOD: “Thruster Prep” Workout

    (5-7 minutes, designed to activate muscles for thrusters)

    3 Rounds:
    • 10 Air Squats (Focus on depth and control)
    • 8 Shoulder Taps (each side) (Core activation for stability in thrusters)
    • 6 Dumbbell Front Squats (light weight) (Get comfortable with the front rack position)
    • 4 Dumbbell Strict Press (light weight) (Warm up the shoulders for overhead work)

    🔥 Goal: Increase heart rate and prep movement patterns for thrusters.

  • Front squat 3 x 3 Strength

    Front squat 3 x 3 85%