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

  • Kova kolmikko Workout

    Amrap for calories
    5-4-3-2-1 min
    Bike, Row, Ski

    1 min rest between sets
    Total 50min

  • Rinse and repeat Workout

    4x
    3 min AMRAP
    1 min rest

    3 bar MU
    6 alt. DB snatch
    9 box jump

    @ 25/17.5
    @ 30/24 "

    start from every amrap beginning
    score is the lowest round
    focus on fast transitions

  • 24.5.2024 Front Squat Workout

    Front squat

    12-18 (see notes) @ 82-86%, rest 3:00 between sets

    = Aim to hit 12-18 reps with target weight in as few sets as possible.
    * If you can get the reps done in 4 sets, you can increase the load next week
    * if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
    * If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week

  • Extra Credit 27-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Wrist Nerve Glides*
    5/5 Single Leg Prone Leg Lift Stretch**
    10 SLOW Alt. Bird Dogs
    Rest as Needed b/t Sets
    *Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
    **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

  • 5/3/1+ Back squat Strength

    75/85/95% of 1RM

  • Endurance WOD Workout

    6 min on, 1 min off for 6 rounds:

    A. 800 m run or ski for calories

    B. 10 wall balls 9/6 kg
    5 pull ups
    20 double unders

    C. 15/12 cal bike
    10 barbell SDLHP 30/20 kg
    8 box jump overs (24/20”)

    Rotate stations for total 2 rounds per each

  • HS Accessories Workout

    4 rounds for quality
    5 head stand zompie press
    rest 1 min
    4 step ups
    30s. sorenso hold 10kg

  • EMOM 20 snatch Strength

    Every minute

    Snatch pull + hang squat snatch + squat snatch

  • Päivän treeni 6.6.23 Workout

    LÄMMITTELY
    Tekniikkatikkaat

    2 kierrosta, n. 60s./liike
    - Askelkyykkykävely kierrolla
    - Goblet squat
    - Boksilla rintakehän avaus

    ASKELKYYKKY
    Paino edessä, joko tangolla tai kk/kp
    3 x 12-16
    lepo n. 90s.

    LANTIONSEUDUN AKTIIVINEN HUOLTO
    Circuit 45s./15s.
    1. Lantionnosto oik.
    2. Lantionnosto vas.
    3. Lähentäjän venytys oik.
    4. Lähentäjän venytys vas.
    5. Kylkilankku + lonkan loitonnus oik.
    6. Kylkilankku + lonkan loitonnus vas.

  • Shoulder Press week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Shoulder Press
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)