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

  • Juhannus Sima Workout

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 40 kg/ 25 kg
    Rx kuormat 32 kg/ 24 kg
    Rx kuormat 22,5/ 15 kg

    Sima Mestari versio

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 60 kg/ 35 kg
    Rx kuormat 40 kg/ 32 kg
    Rx kuormat 30/ 20 kg

  • Juhannusaloittelu Workout

    4 rounds

    10 press behind the neck w barbell
    10 Hammer w curl
    10 douple dumppel snatch
    10 floor tricep extension w heavy barbell

  • Conditioning 18-03-2020 Workout

    For time:
    50-40-30-20-10
    Double Unders*
    Calories Row/Bike/Ski
    Wall balls @20/14

    *Master of DUs? Then double the reps!
    - Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
    - 25:00 Cap

  • 4/9/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(21)
    WRK 2:00 REST 1:00 x 7
    15 db/kb sumo dead high pull
    20 alternating sit ups
    15 hand release push up w/shoulder tap

    Finisher
    50 kneeling crunch
    1:00 min child's pose

  • Rush Workout

    A/ Max C&J - TC: 8'
    Max Snacth TC: 8'

    B/ G.F.I. (Grace-Fran-Isabelle)

    30 C&J @60/40kg
    2 mins rest, then,
    21-15-9
    Thruster @40/30kg
    PU
    2 mins rest, then,
    30 Snatch @60/40kg

    TC: 20'

  • 6x2 hang squat clean Strength

    Do 6 sets of 2 hang squat cleans, AHAP.

  • Back squat 3x4 + 3x3 Strength

    Back squat
    3 rounds 4 reps
    3 rounds 3 reps

  • Snatch drill Strength

    High hang snatch + hang snatch no feet 2+2

  • 36min EMOM Workout

    36min EMOM
    6 rounds

    1) Bikeerg
    2) Push up
    3) Goblet Squat
    4) Single leg V-up
    5) Single Arm Thruster
    6) Rest

  • 4/10/20 Workout

    Warm up(10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(20)
    20:00 minute jog/run for distance

    Finisher
    :30 side plank left/right
    1:00 min quad stretch