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

  • Strength Strength

    Strict press 5x5

  • Bodybuilding circuit Workout

    Bodybuilding circuit

    Tempo circuit

    4 Rounds, rest as needed!

    1) 8 – 12/side Goblet DB/KB Cossack squat @ Tempo 2020
    2) 8 – 12/side DB/KB Single leg RDL @ Tempo 3012
    3) 8 – 12/side Single arm DB/KB Rotational row @ Tempo 3012
    4) 8 – 12/side Single arm DB/KB Floor press @ Tempo 3012

    Tempo (2020). 2-seconds down, no pause at the bottom, 2-seconds up, no pause at the top
    Tempo (3012). 3-seconds down, no pause at the bottom, fast up, 2-second pause at the top

  • Tabata 6 kierrosta ja käsilläseisonnan tekniikkaharjoittelua Workout

    30sec on - 15 sec off

    1) lankkupito
    2) kantapäiden kosketus
    3) suorien jalkojen vienti ylös alas
    4) russian twist

  • Sunday Funday Workout

    With a partner:
    AMRAP 8:
    8 Wall balls
    8 DB snatch @22,5/15kg
    *One athlete completes a full round

    Rest 60s

    AMRAP 8:
    8 Wall balls
    8 Toes to Bar
    *One athlete completes a full round

    Rest 60s.

    AMRAP 8:
    8 Wall balls
    8 Hand Release Push-ups
    *One athlete completes a full round

  • Kotitreeni Mobility Workout

  • Monday Fun Workout

    IGYG
    100 wb @20lb
    50 kb swing @24kg (both at same time)
    100 burbee

  • Yläpeltiä a´la laaREPpi Workout

    A.
    5x
    8 Bench press
    8 Strict pull-up

    B.
    4x
    8 Strict chin-up
    8 Strict press (2xDB)
    8 Reverse grip rows (Barbell)
    8 Dip
    3min rest between sets

    C.
    3x
    "21's" Bicep curl
    15 Push-up

    D.
    3x
    10+10 Banded flyes
    10 Lateral raises (2xDB)

    TABATA:
    Bicep curl/skullcrusher

  • Painonnosto Workout

    15 x otm
    1 hang + 1 hi-hang squat snatch

  • 13.1.2025 Workout

    LIFTING

    A) WU

    1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

    2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
    (Light)

    2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
    (build Up)

    B) Primer:

    E2MOM X9:

    Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
    4-6: 2 PC + 1 h. PC @75-80%
    7-9: 1+1 @80-85+

    • Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

    C) Clean Pull 4x2 (E3MOM) @110-120%
    *1s pause polven alapuolella

    SQUATS

    BS:

    1x8 @65kg
    1x6 @75kg
    1x4 @85kg
    1x4 @90kg

    FS:

    1x5 @65kg
    1x4 @70kg
    1x3 @75kg
    1x3 @80kg

    ACCESSORIES

    3-4 ROUNDS FOR QUALITY:

    -45-60s SB Bearhug Hold
    -15-20 GHD Hip Ext.
    -15/15 Calf Raise (1s pause @top)
    *rest as needed

  • Взятия Strength

    6*2 взятия в пп + взятие в сед 60%