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

  • Extra Credit 20-05-2021 Workout

    Strict Toes to Bar 3 x 8-10
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Saturday Warm up Workout

    3 rounds
    1 min : air bike, increase pace each time a bit
    10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
    10 db snatches @ starting light weight and building to wod start weight
    5+5 squat strech
    :20 single arm db oh hold
    1+1 db tgu

  • Omatoimi lämmittely Workout

  • 8.7.2023 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

  • 10 min clean and jerk Workout

    Every minute for 10 minutes

    First 5 rounds (0:00-5:00):
    2 clean

    Second 5 rounds (5:00-10:00:
    1 power clean
    2 split jerk

  • Kettlebell Workout

    In teams of 2- I go U go
    4 min Work 1.5 min Rest

    Russian Swing
    KB Burpee
    Snatch
    Double KB Thruster
    Synchro Burpee
    Partner Medball Sit-up

    Afterparty
    3x
    30 sec double KB Front Rack Hold
    20 sec double KB OH Hold
    Rest: 30 sec

  • Extra Credit 20-03-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Empty Barbell Quad Roll
    5/5 Ankle Deep Lunge Ankle Mobilization
    5 Jefferson Curls @ light weight
    1:00 Child's Pose
    -Rest as Needed b/t Sets-

  • 26.3.2020 CF Workout

    Eilinen/

    Korkea Te -veto + Tempaus samoille jaloille
    5 x (1+1)x65%

    "Snatch Balance" + Valakyykky
    1+1x70%, 5 x (1+1)x75%

    Te otteella VAPU 3x3x75% (tempaus %)

    3 x 30 Russian Twist
    3 x 10 leuat

  • HSPU + Pistol Squat EMOM Strength

    Parittomalla minuutilla hupsu, parillisella pistoolit

  • Pack 19.4 Strength

    Build up to heavy 1RM