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

  • Back squat & lunget Workout

    20 kg * 10 * 2
    30 kg * 10
    40 kg * 10
    50 kg * 10
    60 kg * 5 * 3
    70 kg * 2 * 3
    80 kg * 1 * 3
    Lunget 40kg * 10 * 3
    Lämppänä soutu 1000 m ja hiihto 1000 m

  • Competition Workout

    D.
    Three sets of:
    Sumo-Semi-Stiff Leg Deadlifts x 8 reps
    Rest as needed
    Stationary Dips x 20-30 reps
    Rest as needed

    Optional Additional Conditioning Session
    Hike for 40-60 minutes – steep terrain if possible

  • Henkeli 110919, part 1 Workout

    warm up: 10 min rowing with ascending pace + shoulder mobility/activation

    OTM10
    1) 5+5 db split snatch (games lajin liike), play with the new movement!
    2) 2) max DU (leave at least 20second rest in the end of the minute)

    Mark your split snatch weight

  • Rest day Workout

    Winter competition

  • Kids 10.10. Workout

    Lämppä
    Loikkarata, 3-4 erilaista hyppyä/ loikkaa

    Taito
    Varpaat renkaisiin

    Hiki
    21-15-9
    Varpaat renkaisiin
    Burbee

    Peli -
    Juoksu viesti

  • Keskiviikko 10.05.2017 - DU's & HSPU Workout

    10 rounds for time:
    50 Double-unders
    10 HSPU

    TC: 20 minutes

    Accessory:
    Couch stretch 5 min each side
    Shoulder smash 5 min each side

  • WOD 08/02/22 ENDURANCE Workout

  • CONDITIONING Workout

    4 rounds for time:
    6 D-Ball over chest height (over
    Yoke)
    10m Yoke Carry
    6/4 Ring MU
    10m Yoke Carry

    Overall RPE 4

    Loadings:
    D-Ball:
    Rxd: 80/50kg
    Masters: 60/40kg
    Tailored: 50/30kg

    Yoke:
    Rxd:150/110kg (total)
    Masters: 130/90kg (total)
    Tailored: 110/70kg (total)

    Tailoring Options:
    D-Ball→ sandbag or heavy hang
    power clean
    Yoke→ Barbell Carry or
    Farmers Carry
    MU→ C2B or Jumping MU

  • 30/20/10/5 Workout

    Push ups
    Single leg raise sit ups
    Russian KB swings
    Reverse lunges
    Speed rope single skip
    250m run
    Slam ball lift to shoulder squat

  • Leukaa ja valaa Workout

    15-12-9

    -Leuanveto
    -Yhden käden valakyykky vuorokäsin, käsipaino tai kahvakuula