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

  • Tempaus pukilta polven päältä + drop snatch Strength

    N. 20min ajan 2 tempausta + 2 OHS
    -painot 20-25kg
    -drop snatch 20kg, kevyt

  • EASY: Z-press Strength

    Z-press:
    5x5, RIR 1-2 in last sets.

    Sets E2:30.

  • 29.12.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 30.1.2025 Active Recovery Workout

    4 rounds @ steady pace

    3-minutes Air bike
    20 Hand-to-hand swings
    1 e/side Turkish get-up

    3 rounds for quality

    40m KB overhead carry
    3 Seiza squat sits
    20 Straight arm band pulldown
    10 Alternating Landmine cossacks

  • Raakarive 5 Workout

    Vaihteluviikko

    25min laadukkaasti

    3-5 Korkeaa boxihyppyä
    1-2 Köysikiipeilyä
    6 C&J 2x KK
    90s Kevyt kone tai hölkkä

  • 3.9.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • RestDay! Workout

    RestDay!

  • Torstai 5.10.23. BASIC Workout

    Warm up

    2 rounds
    1:30 cardio machine
    5 inch worm + push up
    5/5/5 single arm D.T
    5 air squat + 5 squat jumps
    5 scapula pull ups + 5 ring row

    Workout
    Every min for 24 minutes (6 rounds)
    min 1 - cardio machine x 40 seconds @moderate pace (keep same machine whole workout)
    min 2 - db power clean&jerk x 8-12 reps
    min 3 - burpees x 6-10 reps
    min 4 - strict chin ups x 4-6 reps or hardened ring row x 8 reps

    Accessory Work
    3 sets
    10-15 kb russian swings
    10-15 Strict knee raises
    rest 2 min

  • Day 1 Olympic Weightlifting Workout

    Heavy focus on clean and jerk this week

    Primer - muscle clean
    3 x 3 empty barbell

    Clean & jerk
    2 @ 70%
    2 @ 75%
    1 @ 80%
    1 @ 85%
    1 @ 90%
    1 @ 95%

    Front squat - back off week
    3 @ 60%
    3 @ 65%
    3 @ 70%
    3 @ 75%

    Clean deadlift -
    4 x 3 @ 105% of max clean

    Optional accessories
    3 rounds
    30 cal row moderate pace
    100ft suitcase carry 12kg KB - each side
    30 sec ring row hold

  • 15+15 min AMRAP Workout

    15+15 min AMRAP (total 30 min)

    First 15 minutes:
    AMRAP
    12 snatch 35/25kg
    12 push-up
    12 v-up
    12 push press 35/25kg

    Second 15 minutes:
    AMRAP
    240 m run
    24 lunge
    240 m run
    24 air squat

    Result is total reps/rounds