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

  • Tiistai 4.7.23. BASIC Workout

    Warm Up
    2 Sets
    1:30 Cardio
    10 Squat with thoracic rotation to ceiling at the bottom
    10 single leg dumbbell RDL R/L (light)

    Snatch Technique With Barbell Or Stick
    2 sets
    5 Snatch Deadlifts
    5 Snatch Stand Shrug
    5 Snatch Stand Shrug High-pull
    5 Muscle Snatch
    5 Push press behind neck
    5 Power Snatch (move feet every rep)

    Weightlifting
    2-3 power snatches, hit set every 1-2 min in 15-20 minutes

    Power Intervals
    4-5 sets
    Air bike for 30 seconds at fast pace
    Quality set of push ups (goal 10-20 reps, unbroken)
    in 3 person rotations, increase pace each round

  • 4.9.2021 PK Strength

    Deadlift, No TnG. No Letting Go

    3 x 3 x 70%
    3 x 2 x 75%
    4 x 1 x 80%-85%

    SO 2:30

  • 071024 metcon Workout

    4 rounds for time:

    3 wallwalk
    20 wallball
    5 power clean 60/35 kg

  • Nanorosso 09.10.21 Workout

    For time
    10 rounds
    3 thrusters 50kg
    3 ring mu

  • Long endurance Workout

    2000 m C2 bike
    1000 m Ski Erg
    2000 m C2 bike
    50 HSPU
    2000 m C2 bike
    50 box over step ups with DB (22,5/15kg)
    2000 m C2 bike
    50 DB snatch (22,5/15kg)
    2000 m C2 bike
    1000 m row
    2000 m C2 bike
    100 m farmer carry (2x 24/32kg)
    2000 m C2 bike
    100 m sandbag carry walking lunge (10/20kg)
    2000 m C2 bike
    100 wall ball (4/6kg)

  • Muscle & Power, YV 1 Strength

    Push press 5 RM, then 3x3 @ same weight

  • 1.11.2022 Workout

    20 min amrap
    20 Kbs 16 kg
    40 abmat
    20 cal s/h/p

  • active recovery Workout

    4 rounds for quality of:
    Row Calories, 2 mins
    Bike Erg Calories, 2 mins
    Ski, 2 mins
    Mobility

    Mobility:
    Round 1: 2 mins Couch Stretch L/R
    Round 2: 3 mins Wall Squat Stretch
    Round 3: 1:30 Banded Lat Distraction L/R
    Round 4: 2 mins Thoracic Spine Foam Rolling

  • EasyWOD 15.12.2022 Workout

    Voima
    E3MOM, 4 rounds
    6-10 ring row
    -haastava kulma

    WOD
    3 rounds 40s work/20s rest
    ski
    KB swing
    bike
    slam ball
    row

  • Kettlebell Workout

    Wod for time
    5 rounds of
    800 m Run/ 1600/1700 m BikeErg / 800/850 m Row / 8/10 Cal Echo Bike
    15 Am Swing @24/16
    15 Push-Up

    AfterParty
    Double KB Rack Split Stance Half Squat Isometric Tabata @8/12