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

  • Test rounds 24.1 Workout

    TBT on thursday night

  • 13.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Main site Saturday 250426 Strength

    For time

    ♀ 115-lb barbell, 53-lb kettlebell
    ♂ 165-lb barbell, 70-lb kettlebell

  • 2.3.2024 Snatch Workout

    The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

  • For Time Workout

    4 Rounds of:
    6 C&J 95/65
    6 Bar Facing Burpees

    Right into:

    3 Rounds of:
    4 C&J 135/95
    4 Bar Facing Burpees

    Right into:

    2 Rounds of:
    2 C&J 155/105
    2 Bar Facing Burpees

  • Muscle & Power, CORE Workout

    3 rounds of:
    5+5 Pallof presses
    10 Windshield vipers
    15 Hollow rocks
    20 Renegade rows
    Rest

  • Run for the bar Workout

    5x 3 min on, 2 min off

    5 shuttle runs (1 rep is 15 m)
    15 wall balls
    15 toes to bar

  • 21.1.2025 Romanian deadlifts & AMRAP 20 Workout

    Romanian deadlifts with DB's

    5 x 8

    Go every 2:00

    AMRAP 20 with partner, split as you like

    40 deadlifts
    30 bar over burpees
    20 cal bike erg
    30 single arm devils presses
    40 sit-ups

    IGYG

  • HYROX Workout

    Partnet workout (You go, I go)

    Buy in: 400m med ball run (200m relay)

    40-30-20-10
    Calories ski/bike
    Meters burpee broad jump
    Meters sandbag walking lunge@30/20 kg

    40-30-20-10
    Calories row
    V sit-up
    Wall ball@9/6 kg

    Buy in: 400m med ball run (200m relay)

    Timecap : 35mins

  • 12.10.2023 SuperSets Workout

    4 Supersets x Every 3:00

    5 + 5 Scull Crushers
    10-15 Toes to Post