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

  • 11.7.25 Strength

    6x

    Every 2min

    1 power clean with 2s pause at the knee + 1 hang squat clean + 1 jerk

    • aloita kevyestä ja keskity laatuun

  • Accessory Workout

    4 rounds for quality

    20 bent over flies
    20hollow rocks
    20 barbell good mornings 20/15kg

  • Pn-reenit Workout

    Lämppänä
    Korkea tempausveto+tempaus pp+vala
    15,20,22,24,25

    Tempaus x 2
    Otm 90s x 10
    25,27,29,30,32,34,35,35,37,36

    Rive + vauhtipunnerrus + työntö
    2+1+1
    35,39,40,42,44,44,44,44

    Tempaus allepudotus + vala
    2+2 ja pudotus ykkösiä loppuun
    15,25,29,31,34,35,35

    Loppujumps
    21-15-9
    Thruster 15kg
    Keinu
    Superman

  • Talvikarkelot laji 5 - Kässäri ralli Workout

    10 - 25min
    4 kierrosta aikaa vastaan
    15 synkronoitu käsipainokyykky (oikea)
    15 synkronoitu käsipaino ylöstyöntö (oikea)
    10 varpaat renkaisiin
    15 synkronoitu käsipainokyykky (vasen)
    15 synkronoitu käsipaino ylöstyöntö (vasen)
    10 varpaat renkaisiin

    Käsipainon painot:
    Avoin, Master 35 - 44, Master 45 - 54
    Miehet 22,5+17,5kg / Naiset 15+10kg

    Teinit, masters +55
    Miehet 15+12,5kg / Naiset 10+8kg

  • Conditioning Workout

    Partner wod

    AMRAP 12 mins
    50 thruster @empty barbell
    50 KB USA swing @24/16kg
    Remaining time max meter row!

    Goal : 1000+m on the rower!

    Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

    3 mins rest

    AMRAP 12 mins
    1000m row
    50 KB burpee @24/16kg
    Remaining time max rep Thruster @empty barbell
    Goal : 50+reps

    Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

    3 mins rest

    AMRAP 12 mins
    (Relay style )
    250/200m row
    5/5 KB snatch @24/16kg

    Goal : 3+ rounds each person
    One person completes a full round before you switch!

  • 30.12.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • WOD 05/09/24 Workout

  • Deadlift 2.6 Strength

    1RM deadlift

  • 1.7.24 Strength

    SHOULDER PRESS

    6-6-4-4-2

    • sama idea kun etukyykyssä

  • Warm up Workout

    10 min of
    1 min erg
    7 cuban press e/s
    10 banded good mornings
    3 box jumps