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

  • 18.2.2024 PK Workout

    Light Cardio with Ergos 90 minutes

  • 4 x 8 arnolds press Strength

    Seisten käsipainoilla

  • 31.1.2025 Workout

    JERKS

    1) Chaos Press 5x3 (Link)
    *kevyehkö paino, keskity laatuun

    2) Split Jerk From Blocks
    E2MOM x6-8

    Set 1-2: 3 Reps (Drop and go) @70%
    Set 3-4: 2 Reps @75%
    Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

    Push And Pull
    10MIN AMRAP:

    2-4-6-8-10…
    - Strict Bar Dip

    1-2-3-4-6-7…
    - Strict Pull Up

    -150m ski between rounds

    METCON

    4x4min on/2min off:

    Alternating A&B:

    A)
    -3 Wall Walk
    -6 DB Snatch @50lbs
    -9 Box jump over

    B)
    -5 Pull Up
    -10 Push Up
    -15 Air Squat

    ACCESSORIES

    4 ROUNDS FOR QUALITY:

    • 10 DB Z Press
    • 10/10 DB Row or 10 Barbell Row *rest as needed

    Press:

  • 12.2.2024 Workout Warmup Workout

    3-minute BikeErg + 3-minute Echo
    +
    2 rounds @ increasing pace
    4 KB clean and jerks
    2 Shuttle runs
    1 Wall walk
    10 Crossovers
    4 DB Shoulder-to-overheads
    2 Box jumps
    1 Devils press
    60-seconds BikeErg between rounds

  • 3x5 Workout

    Every 5 minutes, for 3 rounds
    21 Cal ski erg
    15 DB bench press
    9 Chest-to-bar
    3 Wall walk

  • Pump it up Workout

  • 10 min E2MOM: 3-position Power Snatch Strength

    10 min E2MOM:
    • 1 Hang Power Snatch from Hip
    • 1 Hang Power Snatch from Knee
    • 1 Power Snatch
    • 2 Overhead Squats
    Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.

  • METCON Workout

    For time:

    12-9-6
    squat clean @60/40kg
    pull up

    rest 3min

    12-9-6
    deadlift @100/70kg
    pull up

    Target under 10min, Time cap 15min with rest / scale weight @50/35 & 80/55kg

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E7MOM x 4-5
    10 kbs @32/24kg
    20+20m s.a farmer carry
    30 sit up

    • remaining time easy bike PK 1-2

    Not too fast, just move!!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Kulmasoutu tangolla Strength

    Toistot: 8, 6, 4