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

  • 14.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 28.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • BBC Weightlifting - Lauantai Workout

    Warm-up:

    3x
    15/12 Calories row/bike
    5 No contact muscle snatches
    5 Behind the neck shoulder press.
    5 Overhead squats
    3-5 Tall box jumps
    3 No feet snatch balances
    3 Slow snatches"

    A) Snatch

    Build up to a heavy, but fast snatch single in 10:00 minutes.
    Then 3 sets of 1 @ 95%

    B) Clean and jerks

    Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
    Then 3 sets of 1 clean & jerk @ 95% of 1RM"

    C) Bonus

    3-5x

    10 Monster walk forward
    10 Monster walk backwards
    10+10 Plank with lateral band row
    5-8/Side seated 1-arm dumbbell shoulder press
    :30s hollow hold

    (Optional) Saturday-funday-extra:

    Every minute on the minute for 28:00 minutes:
    15/11 Calories bike erg
    5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
    15/12 Calories row erg (:45s)
    Rest

  • Weightlifting Workout

    A: Spitz snatch 5x2 @good form

    B: tempo squat snatch doubles 3x2 @70-80%

    C: squat snatch 3x1 @90%

  • 24.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 17.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

    1. ONE LEG INCWORM
    2. CRUNCH
    3. ONE LEG INCWORM
    4. SCISSORS
    5. BURBEES
    6. PLANK + BEAR
    7. BRIDGE TAPS
    8. HEEL TOUCHES

  • 29.7.2021 Workout

    EILINEN tai

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

    tai
    - 30 min palauttava hölkkä sekä venyttelyt

  • Extra Credit 13-02-2022 Workout

    Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
    +
    - Pigeon Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Home workout Workout

    4 Rounds
    10 /10 tricep kick backs
    1 Min plank
    Rest 1 Minute x4

    For Time;
    3 Rounds
    50 Air Squats
    50 burpees

  • 16.4.2023 AMRAP15 Workout

    10 Box jumps
    10 burpee box jumps
    10 Pull ups
    40 Single unders