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

  • Tiistai 7.12. Workout

    Wod
    Treeni:
    21-18-15-12-9

    Overhead squat 45/30kg (max 50%)
    Bar over burpee (tasajalka hyppy)

    Hiki:
    21-18-15-12-9
    Front squat 45/30kg
    Bar over burpee (vapaa ylitys)

    Tc 14 min

  • Strength Strength

    Db push press 3x12, 3x5

  • WOD Workout

    5 Rounds:
    7 Bar Muscle-Ups
    7 Lateral Burpees over Bar
    7 Power snatches 95/65
    7 Lateral Burpees over Bar

  • WOD 25/10/21 Workout

    IN 12' FOR TIME
    3 ROUND OF:
    30 WALLBALLS 9/6 KG
    20 SNATCH 40/30 - 30/20 KG
    10 DEVIL PRESS 2× 22.5/15 - 15/10

  • 28.10.2021 PK Workout

    Wod

    Mobility

  • 28.10.2021 PK Workout

    Wod

    EMOM 20
    1 min : Power Clean + Hang Squat Clean + Jerk. 60-75% of Jerk.
    2 min : 12/9 Calories Row

  • 27.10.2021 PK Workout

    Basic Condition 60 minutes.

    20-22-24-26-28-30
    Row
    Echo Bike
    *every 6 min
    5 C2B
    15 Air Squat
    10 TTB

  • Front Squat Strength

    Front Squat Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps
    warm up weight to build to your working sets
    Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps
    warm up weight to build to your working sets
    Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition.
    Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • WOD 11/05/22 Workout