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

  • EMOM35 Workout

    1. 45s Soutu
    2. 50 Hyppynaru
    3. 5/5m Askelkyykkykävely
    4. 30m Farmari kävely
    5. 30m Kelkka
    6. 5/5 Sivulankku kierrolla
    7. Lepo

  • OnRamp, day 13 Workout

    12min AMRAP with a partner:
    8 Deadlifts
    6 Hang power cleans
    4 Push jerks

  • KAHVAKUULA RATAPIHA Workout

    5 x 3min MAN MAKERS

    2 saman painoista kuulaa
    - punnerrus
    - renegade row
    - heilautus
    - high pull
    - rive
    - työntö
    - kyykky
    Tee jokaista liikettä 1 toisto, kaikki putkeen. 3min amrap erät, 2min tauko erien välissä.

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • 12.10.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Day 1 Olympic Weightlifting Strength

    Deload week before new block

    Snatch balance
    3 sets of 3 @ 50% of 1RM snatch

    Snatch
    5 sets of 3 reps with a 1 sec pause as you break from the floor and again above the knee @ 60% of 1RM snatch

    Front squat
    Tempo - 3 seconds on way down, controlled on the way up
    4 sets of 3 reps @ 50% of 1RM front squat

    Accessories
    Single leg RDL 3 sets of 12 @ 7RPE
    Leg extension 3 sets of 12 @ 7RPE
    Calf raises (machine or off a plate standing) 3 sets of 12 @ 7RPE
    Accumulate 3 mins in a high plank hold

  • Main site Wednesday 240508 Workout

    For time

    ♀ 35-lb dumbbells, 20-inch box
    ♂ 50-lb dumbbells, 24-inch box

  • EASY: Heavy breather Workout

    60s on 30s off x5:
    30 SU / 10 DU
    10 db snatch
    1 wall walk

    Continue new interval where you left off in the previous one.

  • 30.5.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min