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

  • Thrusters are fun Workout

    18min EMOM

    1) 10-13 cal ass bike
    2) 15 GHD sit ups
    3) 6 thrusters

    • RPE 7
    • HR 75% +

  • 9.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Shoulderpress Strength

    Shoulderpress 10-8-6-8-10

  • 2.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Clean complex Strength

    3x

    -2 clean pull + 2 hang muscle clean
    -1- 1.5min rest

  • 20.2.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Helkropp Strength

    A: Bench Press 5x3
    B: Strict pull ups 3set
    C: Seated leg press 3set
    D: SA Seated rows 3set

  • Barbell Klubben Strength

    Wu×3
    Hand raises
    I ×10 Y×10 T×10
    Sholder shrug
    10/10
    T-shape arm sircles
    10/10
    T-shape arm rotations
    10/10
    Cat/Cow
    10
    Bird dogs
    10

    A.1)Muscle snatch in bottom + press In snatch
    4×3+3

    B.1) Snatch singles ×10
    70-80% of snatch

    C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

    D.1) Back squat
    1.) Building weight to a heavy set of 3 reps (3rm)
    2.) 3×3 @90% of 3rm

    E.1) 3×
    Weighted plank ×30.sec
    Db romanian deadlift ×10

  • TECHNICALLY STRONG Workout

    Kettlebell warmup
    KB technique

    Partner AMRAP 10
    YGIG

    P1:
    - 3 KB clean with Left arm
    - 10m front rack carry
    - 3 KB clean with right arm
    - 10m front rack carry

    P2:
    - Handstand hold / pike / plank

    P1:
    - 3 KB snatch with Left arm
    - 10m overhead carry
    - 3 KB snatch with right arm
    - 10m overhead carry

    P2:
    -Rest

    Gymnastics
    Handstand walk & HSPU

  • PRVN 2.10 complex Strength

    *Every 1 min for 10 mins alternating between:
    *
    1 x [1 power clean + 1 front squat + 1 squat clean + 1 split jerk]

    Complete 1 min at 70% 1RM of clean & jerk and 2 min at 80% 1RM of clean & jerk.