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

  • Lördag 13/2 2021 Workout

    For time:
    Buy in: 100 DU
    5 rounds of:
    5 pull ups
    10 push ups
    15 squats
    3 rounds of:
    9 DL 100/70kg
    9 HSPU
    Cash out: 500/400m row

  • 3/12/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    6 walkouts

    RCVR(25)
    walk, jog, run, walk/run intervals, bike, row
    just move

    Finisher
    50 flutter kicks
    1:00 butterfly stretch

  • 2 Rep Back Squat Strength

    Build up to max 2 Rep back squat

  • WOD 02/12/21 Workout

  • C&J Workout

    Warm up:
    5-10min Dynaamiset venytykset/rullaus/aktivoinnit

    Barbell warm up:
    8 Cossack squat with barbell
    8 Kang squat
    8 High hang muscle clean
    8 Clean DL
    8 Tall clean
    8 Push press
    8 Split jerk behind the neck

    C&J:

    2+1 @70%
    2+1 @75%
    2+1 @80%
    2 x 2+1 @85%
    of 1RM

  • 29.10.2020 Workout

    Back Squat

    2x5x70%
    2x3x75% - 80%
    2x2x85% - 90%
    2x1x90% - 95%

    Send Off 3:00

  • 15.4.2021 Strength

    Front Squat 1RM

    1-1-1-1

    Sendoff 3:30

  • “Tidying Up” Workout

    For Time:

    50 Power Cleans 115/85
    100 Wallballs 20/14
    50 Power Cleans 115/85
    On the Minute – 20 Double-Unders

    kg: Barbell – 52/38
    Medicine Ball – 9/6

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.

  • Basic WOD Workout

    Snatch technique
    *Tempauksen tekniikkaharjoittelua + liikkeen läpikäyntiä pieniin osiin pilkkoen
    *Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen (veto, allemeno jne)
    *Jokainen suorittaa omalla tasollaan, lähdetään perusteista!

    WOD
    5rounds of:
    30sec walking lunges
    30sec ring push ups
    30sec ring rows
    30sec hollow hold
    Rest 90 sec

    *Ring push up + ring row = valitse itsellesi sopiva kulma niin, että toistot pysyvät teknisesti hyvinä