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

  • 21.5.2024 Workout

    EILINEN / LEPO

    TAI

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

  • Amrap20 Workout

    15cl
    15 goblet squat
    20 alt. Hang db snatch

  • Overhead Squat Strength

    5 sets:
    5 OHS w/ pause
    - Pause at the bottom
    - Rest as needed

  • Swim Workout

    Warm Up:
    300m (Any Style)

    Drills:
    4x100m
    *Alternating Between Pull & Kick

    Main Sets:
    3 x [25-50-75-100-75-50-25m]
    Rest 15 Seconds After All Intervals

    Cool Down:
    100m (Any Style)

  • Strength/Skill 27-03-2022 Workout

    Superset x 3 rounds
    Band at Hip Dumbbell Romanian Deadlift x 12-15 reps
    Rest 1:00
    Wall Walk x 2-4 reps
    Rest 1:00

    -Aim to improve on last week

  • Hip thrusters Strength

    Päivän paras

  • OFF-SITE WORKOUT - Running Workout

    2 x 5k run for time @80%-90% effort.
    10min easy walk between sets.

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoitteena on juosta 2 x 5km 80-90 %:in panoksella, jotta toistettavuus säilyisi. Juoksujen välissä kävellään 10 minuutin ajan.

    WARM-UP:

    5-10 x 40sec Run, 20sec walk

    Then,

    1-2 rounds

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • Clean & Jerk Ladder Strength

    For Time [13min CAP]:
    10 Reps @ 52%
    8 Reps @ 60%
    6 Reps @69%
    4 Reps @ 77%
    2 Reps @ 85%

  • OHS with pause Strength

    OHS w/pause

    5x3
    3x2

  • 8.10.2024 Unbroken Workout

    Run

    4 x 800m Work / Rest 1:1

    Rest 3 minute

    Run 1200m