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

  • 7.6.2024 D) DEADLIFT Strength

    *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    3x1@working up to maximum, rest btw sets 3-4min

  • This is Sparta Workout

    In Teams of 4

    AMRAP 6:
    Buy in:
    2 x 7 wheelbarrel walk
    Then:
    - single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

    Score: Total Reps

  • C&J 3 Strength

    Go as heavy as you can!

    5x3 clean & jerk

  • 5/6/21 Workout

    Warm up(10)
    3rds
    100m
    5 plyo jump
    10 single leg dl
    5 plyo jump
    10 knee grab

    WRK(20)
    WRK for 20:00 minutes
    4 bent over rows/ring rows/pull ups
    200m walk/jog/run
    8 overhead tricep extension
    200m walk/jog/run
    16 sit ups

    Finisher
    50 russian twist
    1:00 chest opener
    1:00 IT stretch

  • Run 3 km Workout

    Run 3 Kms

  • 1.3.2022 Restart Workout

    AMRAP 6

    10 KB Swing 24/16kg
    10 Push Ups

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    1 min rest
    100m swim
    rest 1 min
    2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    rest 2 min bwn sets

  • 7.2.2023 HSPU + Box Step Overs ( Optional ) Workout

    AMRAP 8

    3-6-9-12-15..... Handstand Push-ups
    6 Dumbbell Box Step Overs 24"/20"

    DB´S 22,5/15kg

  • For time Workout

    15-12-9-6-3

    ttb
    burbee
    *40 DU after each round

  • Main site Wednesday 251203 Strength

    For time

    • 400-meter run
    • 30-second kettlebell front-rack hold

    ♀ 53-lb kettlebells
    ♂ 70-lb kettlebells