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

  • Saturday Grind Workout

    36' AMRAP w. partner
    150 cal row
    120 alt DB snatch
    90 box jump
    60 partner wall ball
    30 burpee to plate

  • High hang snatch Strength

    5 x 2 high hang snatch

    Weights should feel snappy!

  • Rowing technique (Advanced) Workout

    A) Rowing Technique

    B) Rowing Intervals

    10x 40s on/20s off

  • 7.5.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • Weightlifting Workout

    Part A).
    Skill Primer
    Hang Muscle Clean & Pause Push Press (5-8 sets x 2+2 / 0:03 pause in the dip)

    Part B).
    Pause Clean, Hang Clean & Split Jerk
    (8 sets x 1+1+2 / 60%-75% / 0:03 pause below knees)

  • 22.8.2024 EasyWod Strength

    Alternating between shoulder press & bent over row

    5 Rounds x Every 2:00

    4 Shoulder Press 75%+
    6-8 Bent Over Row

  • WOD Workout

    Warm-Up:
    10 reps each - side lunges
    10 reps each leg - lateral and forward leg swings
    20 sec. each - standing hamstring/calf stretch
    5 reps each - ankle circles

    Workout:
    Run 2.5 miles

    Accessory Work:
    4 sets
    45 sec. each side planks
    20 leg lifts
    20 sit-ups

    Cool Down:
    400m walk

  • 5.2.2024 SNATCH + SNATCH ABOVE KNEE Strength

    2x2x[1+2]@barbell, 3x[1+1]@90-92%, rest btw sets 2min

  • 20.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 21.7.2022 Workout

    EILINEN tai

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