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

  • 23.9.2021 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • OHS Smolov Week 10 Day 3 Strength

    1 x 3 (65%)
    1 x 3 (75%)
    1 x 4 (85%)
    4 x 5 (90%)

    Percentage from 1RM

  • Accessory 1 Workout

    EMOM’16
    1. 8-12 strict pull ups
    2. 5-8 strict hspu
    3. 5 paused bench press
    4. Rest

  • Thursday 10.3.22. Workout

    Rest Day and Open 22.3 +++? to be announced at this evening.

  • Invictus June 9 2014 Strength

    NEW PROGRAMMING CYCLE STARTS TODAY!!!
    Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

    Total 105min

    3 sets of:
    Row 300m
    10 KBS 16kg
    10 burpee

    BMU practice for 10 min, 5 sets, best red rubber band

    A.
    Six sets of:
    Pause Front Squat @ 24X1 + Front Squat
    Rest 2 minutes

    B.
    Every 90 seconds, for 12 minutes (8 sets):
    High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 75-85% of 1-RM

    D.
    Four sets for max reps of:
    45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
    Rest 45 seconds
    Results: 11, 12, 12, 11
    45 seconds of Supinated-Grip Strict Pull-Ups
    Rest 45 seconds
    Results: 10, 9, 7, 6

    E.
    1000m row

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • Olympic weightlifting 19.10 Split jerk Workout

    1. Build up for a heavyish single
    2. Drop down to 90% and do 5 x 2
    3. Strict press 5 x 2

  • 6.1.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

  • Box jumps & Sit-ups Workout

    8min AMRAP
    7 Box jumps 75/60cm
    15 Sit-ups

  • 1.3.2022 Restart Workout

    Row Intervals

    3 Rounds:

    1 x 500m
    1 x 400m
    1 x 300m

    Rest 2 min btw sets.