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

  • 3 x 8 boksikyykky Strength

    Tee 1-2 lähestymissarjaa, jonka jälkeen yritä saada lisättyä painoja jokaisella työsarjalla.
    Lepää sarjojen välissä n. 1min

  • HYROX Workout

    AMRAP 34’

    500 m Run
    10 X box jump overs

    250 m Ski / Row (rotate)

    20x thrusters

    500 m Run
    20 m Sandbag lunges
    2 lengths Sled Push
    10x HRPU

    Rest 2 min

    Finisher for time:

    
14-12-10

    Ski (cals)

    BB push press

    Burpee over the bar

    Wallballs

  • Extra Credit 21-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    :30/:30 Half Pigeon on Box
    :30 Box Prayer Stretch
    :30 SLOW Alt. Deadbugs
    -Rest as Needed b/t Sets-

  • Functional training 16.11. Workout

    AMARAP 12
    7 Wallballs
    7 Air squats
    7 Push ups

  • 4.4.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH
    2x3@barbell,
    3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
    *example up to 50-55%, 60-65%

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell,
    3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
    2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

    SNATCH PULL *full foot
    2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

  • BOOTYCAMP Workout

    3-4 rounds of:
    10 back rack rev lunge
    8+8 1-leg hip thrust
    8+8 split stance vanded rotation

    AMRAP10:
    15/12 cal row/ski
    10 DKb dl
    20 mointain climber
    10 jump squat to plate

  • Conditioning Workout

    For time with partner
    3000m/2500m row
    After every 500m complete you go I go :
    20 box jump over @60/50cm
    15/10 strict pull up / partner assisted
    5 wall walk

    Start the workout with the triplet!
    Timecap : 32 mins

  • Takakyykky 3 x 10 Strength

    Tee 1-2 lämmittelysarjaa, jonka jälkeen 3 työsarjaa.
    Lepää työsarjojen välissä n. 60-90s

  • 8.4.2025 Deadlift (deadstop) Strength

    5-5-4-3-2-2

    Go every 3:00

  • Extra Credit 02-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MIN YOGA FLOW...
    Up Dog to Down Dog
    3-Legged Dog
    Cat/Cows
    Child's Pose
    Rebound Pose