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

  • 15.7.24 Strength

    OHS/SNATCH BALANCE

    Every 90s x4
    3 snatch balance + 3 ohs

    • voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

  • Kettlebell Workout

    A) EMOM 15’
    1: 15 Russian swing @heavy
    2: 5 Z-press (left + right + both= 1rep)
    3: 14 KB pull through

    B) 3’ on/ 1’ off - 5 round
    Buy in:
    4 rounds of ‘Macho Man’ with double KBs
    3 (dead) power clean
    3 Front Squat
    3 Jerks
    In the remaining time AMRAP Alt. V-ups

  • KAHVAKUULA RUUVIKATU Workout

    PYRAMIDI 10min 2KB
    Punnerrus 1,2,3,4......
    Shoot through 1,2,3,4.....
    Rive 1,2,3,4.....
    Etukyykky 1,2,3,4.....
    Työntö 1,2,3,4.....

    AMRAP 20
    Row ergo 12/15 cal
    Am.heilautus x 15
    Row ergo 12/15 cal
    Tempaus x 20 (10+10)
    Ak.kävely 25 askelta kuula mukana
    Tähtilinkkari vatsat x 20

  • Main site Monday 240129 Workout

    As many reps as possible in 4 minutes of

    As many reps as possible in 4 minutes of
    - 6 strict handstand push-ups
    - 5 shuttle runs

    As many reps as possible in 4 minutes of
    - 9 kipping handstand push-ups
    - 5 shuttle runs

    1 shuttle run = 25 feet down and 25 feet back

  • 31.12.2023 Workout

    Every 2:30 you go I go 10 rounds

    18/15 cal row
    30 du
    Max reps devils press 22.5/17.5kg

  • Pn-reenit Workout

    Rive lantio +vauhtipu+vauhtipu hartioilta 2+1+2
    15,20,25,29,31

    Rive lantio+rive+työntö
    30,35,40,45,49,51,54,55,59,59
    55 asti kyykkyyn, 59 molemmat raakana ylös ja molemmissa pumppas, toisessa vähemmän ja kahdessa vimpassa lantiorive jätin välistä

    Tempaus lantiolta +vauhtipunnerrus te ote 2+2
    25,29,31,32,34
    Joku tais puota eteen

    Valakyykky
    1x3 25
    2x2 30,35
    4-5x1 39,41,42?,44,0,0
    46 ei pysynyt alas mennessä, kaksi yritystä. Eka tärisi jo yläasennossa, toinen vakaampi ylhäällä.

    Jaaaaaaa loppujumps!

  • Snatch max effort Workout

    45% of todays max and do
    1 max effort set tng, unbroken
    can be power

  • SNATCH Strength

    For quality:
    2 rounds of:
    Choice Machine, 1 min- easy pace
    10 L/10 R Single Leg Dumbbell Romanian Deadlifts
    10 L/10 R Single Arm Dumbbell Sotts Press
    5 Barbell Kang Squats 20/15 kg
    -- then --
    3 rounds of:
    3 L/3 R World's Greatest Stretches
    6-8 Med Ball Thoracic Extensions
    3 Inchworms


    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch

    BLOCK Snatch
    8 x every 90s.

    2 block snatch pull + 2 block snatch
    start 65% and built up to heavy weight

    Then

    with 65% of 1 RM
    1 unbroken set of power snatch
    - hold on to the bar
    - no re grip
    - must be tng

  • FS EMOM #masu Strength

    E1,5MOM9

    3 Front Squat

  • 23.11.2023 Intervals Workout

    AMRAP 2 x 4

    20 Wallball Shots 20/14p
    Max Calories Row

    Rest 2:00 btw sets.

    Score: Total calories