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

  • AMRAP 12 Workout

    AMRAP 12
    15 Box Jumps
    12 Hang Power Snatches 42,5/30kg
    9 Burpee over bar
    6 Overhead Squats
    3 Muscle-Ups

  • Snatches Strength

    5 sets of
    3 Touch and Go Snatches, work up to heavy sets

  • 6.5.2025 Workout warmup Workout

    1:30/1:00/0:30 of each @ increasing pace
    1) BikeErg
    2) Row
    +
    2 rounds
    0:30 Hang from bar
    8 Tension swings
    4-6 Jefferson curls
    5 Inchworms
    5 Kneeling jumps
    +
    Power clean and jerk – 1-2 Rounds w/ empty barbell for QUALITY
    3 Clean deadlift
    3 Hang muscle clean
    3 Strict press
    3 Power clean
    3 Push press
    3 Power clean and jerk
    +
    Build to workout weight for power clean and jerk
    * Practice few short sets of other movements as you build up
    +
    @ workout weight
    500m BikeErg
    20 Air squats
    250n Row
    10 Toes-to-rings
    5 Shuttle runs
    3 Power clean and jerks
    3 Lateral burpees over bar

  • Main site Saturday 250614 Workout

    For time
    - 800-meter run
    - 40 wall-ball shots
    - 400-meter run
    - 30 wall-ball shots
    - 200-meter run
    - 20 wall-ball shots

    Stimulus and Strategy
    Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.

  • PT Group TO 17.10. klo 19 Workout

    LÄMMITTELY
    Jalkapohjan ja -pöydän sekä nilkan huolto
    - Fasciapallolla jalkapohjan rullaus
    - Jalkapöydän venytys
    - Päkijä / kantapää nousut
    - Istuen vk kanssa nilkan pyörittelyt

    Lantion huolto, 60s./liike/puoli
    - Selin lonkan sisäkierto (blokki ja mini vk)
    - Lantionnosto pallo jalkojen välissä
    - Kylkilankku + simpukka avaus
    - Rullan kanssa "yj mave"

    Yläkropan huolto, 60s./liike/puoli
    - Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
    - Päinmakuulla olkapään kierrot
    - Seisten vk avaukset alhaalle - keskelle - ylös
    - Olkapään aukikierto pito 5s. - työntö ylös

    KIERTOHARJOITUS
    2-3 x 30s. / 15s.
    1. Landmine twist
    2. Gorillasoutu
    3. AKK - jarruttava punnerrus
    4. Yhden jalan jarruttava kyykky boksilta oik.
    5. Yhden jalan jarruttava kyykky boksilta vas.

  • Teinit Thruster Strength

    Thruster 3x5

  • HS-walk Skill Workout

    20min HS-walk Skill:
    - On 5m segment, walk up & down the stairs of your choice

  • Extra Credit 12-02-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN1 - 5/5 Sciatic Nerve Floss
    MIN 2 - 10 Alt. 90-90 Hip Rotations
    MIN 3 - 5/5 Groiners w/Twist

    *Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

  • 4 x 6-8 etukyykky Strength

    Lepo n. 1min

  • 11.3.2024 PK Workout

    30 Minutes @ HR Zone 3

    Use any machine