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

  • SKILL Workout

    EMOM 15:
    1.min HS Walk 2-10m
    2.min 8 thruster, rest of time burpee
    3.min rest

  • 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

  • CONDITIONING (ei comp) Workout

    For time:
    45 Wallball
    20 TTB
    30 Wallball
    15 TTB

    RPE 3, not all out
    Target<7min

  • SAM E PIPINO Workout

  • Back squat Strength

    8-8-6-6
    back squat

    (E3MOM / 2-3rep in tank)

  • PARIT EKSTRA "KOTITREENI IDEAT MYÖS" Workout

    LAITAN VIELÄ IDEOINTIA LISÄÄ KOTITREENIN MITÄ VOIT SOVELTAA / KÄYTTÄÄ APUNA OMAN TREENIN TEKEMISEEN. LISÄKSI OMA-ALOITTEISUUS TOIMII VARMASTI JOS HALUAT ESIMERKIKSI TREENATA TOES TO BAR / HS WALK / HSPU / KIPPILEUKAA / PAINONNOSTON TEKNIIKKAA KEPIN TAI TANGON KANSSA. FEEL FREE. TAI KÄYDÄ VAIKKA LUISTELEMASSA ANNA MENNÄ!

    HOME TRAINING SESSIONS EXAMPLES
    FIRST ONE
    Warm up
    3 rounds
    20 jump jacks
    20 bodyweight rdl (alt leg)
    10 cossack squats (slowly, deeper each round/more strech)
    5 inch worm with push up
    Workout
    3 sets
    2 rounds at the
    8-10 db/kb snatch (R) / 4-5 single arm bed sheet rows
    8-10 push ups
    8-10 db/kb snatch (L) / 4-5 single arm bed sheer rows
    6-8 burpees
    rest 3 min after 2 rounds and repeat total 3 times)
    Accesssory Work
    3 rounds
    8-12 upright row / scap push ups
    8-12 suitcase deadlifts / single leg hip bridges
    16-24 deadbugs
    rest 1-2 min

    HOME TRAINING SESSION NUMBER 2
    Warm up
    3 rounds
    30 marching (polvennostot paikallaan)
    5 dynamic squat strech
    5 slowly tricep extension with db/kb (ranskalainen ojentajapunnerrus niskantakaa seisaaltaan)
    5 bed sheet body row (katso youtubesta lakanan viritys ohje kulmasoutujen tekemiseksi 😃 )
    Workout
    8-10 rounds
    6-8 single arm kb/db thrusters (R)
    6-8 single arm kb/db thrusters (L)
    6-8 bed sheet body row
    rest 1-1.5 min bwn rounds
    Accessory Work
    3 rounds
    10-15 reverse lunges (each side)
    :40-60 HS / Wall Walk Hold
    :40-60 russian twists (feet off the ground, bodyweight only)
    rest 2 min

    HOME TRAINING SESSION NUMBER 3
    Warm up
    2 rounds
    :45 marching (polvennostelut rauhassa)
    20 shoulder taps on push up plank
    5+5 squat strech
    5 air squats
    10 alt leg v-ups
    WORKOUT
    6-8 sets
    15-20 jumping air squat (pikku hyppy riittää)
    15-20 alt leg v-ups
    10-15 kb swings / hang snatch or c&j if smaller kb only, then perform example 7+7 reps (one side at the time) IF DONT HAVE EQUIMPENTS THEN 10-15 SUPERMANS.
    rest 1-1.5 min bwn rounds
    ACCESSORY WORK
    3 sets
    10-15 bed sheet body row
    10-15 push ups
    3+3 kb/db TGU OR bodyweight windmills slowly 8-10 reps / side
    rest 1-2 min bwn rounds

  • 9.12.2022 BACK SQUAT 5RM [WL BEGINNERS] Strength

    5@up to max (5RM)

  • “Clear the Air” Workout

    AMRAP 13:
    40 Air Squats
    300m/250m Row
    20 Power Snatches (75/55)

  • Snatch balance + ohs Strength

    3 x e2m:
    1 *snatch balance + 4 *ohs @ 60-70%
    -> *1s pause bottom

  • Clean work Workout

    5x3 Clean pull 105-110%
    3x3 Squat clean

    EMOM’10
    Clean pull
    Hang squat clean

    You should do the EMOM at the same weight as your best 3x squat clean.