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

  • 2/15/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(20)
    WRK :20 REST :10 x8-each exercise-circuit through
    hand release push ups
    sit ups
    squat jax
    squats
    mountain climbers

    Finisher
    :30 side plank
    1:00 quad stretch

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

    3 rounds
    50 single unders
    25 plate hops
    4 db snatches + 4 db c&j , work up close to workout weight during warm up
    8 goblet squats
    8 scapula pull ups

    test 1 round : 15 double unders + 2 db snatch + 2 db c&j @workout weight

  • OPTIONAL SWIM WORKOUT Workout

    Swimming
    300m warm up different drills. note : forgot to strech at home so didnt feel that
    good to start. So remember to strech and do some active warm up before hitting pool.

    wod
    2x25m, alt time with partner
    3x50m alt time with partner
    1x100m alt time with partner
    free style swim / rest 20/50/1.30 bwn sets if No partner.

    2x50m rintauintia ja 1x100m (55 and 2.01)

    cool down ja väliverrat mukaan noin 150-200m.

  • 23.1.2024 Deload week Workout

    Handstand / Handstand walk / HSPU practice

  • 17.11.2024 Active Recovery Workout

    Active Recovery

  • 10.9.2023 skill technique & AMRAP15 Workout

    T2B and kipping pull up technique

    Skill-AMRAP15
    13/10 cal bike erg @easy pace
    45s practise T2B's / kipping leg raises as high as possible
    13/10 cal bike erg @easy pace
    45s jumping pull-ups

  • 2.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 14.5.2026 Clean + Push Press + Split Jerk, Strength Workout

    Clean + push press + split jerk

    1 x 1+1+1 @ Daily max
    2-4 x 1+1+1 @ 80-85% of DM

    – Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
    – Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

  • Clean & Jerk Strength

    500m row
    1x 5 of each movement
    high hang high pull
    high hang muscle clean
    no feet clean pull under
    no feet high hang clean
    press in split
    dip&drive
    clean & jerk

    Spend 20 min for
    find your 1 rep technical max for
    squat clean & split jerk
    mark 3 of your best lifts

  • Strength 28-11-2021 Workout

    Tri-Set
    3 rounds

    Pistol Squat x 6-8 each
    Rest 60s
    Good Morning x 6-8 (light and focus on range of motion)
    Rest 60s
    Band Lat Pull-Down x 20-25
    Rest 60s

    • Scale pistols: weighted, normal, post-assisted, pistol to box.
    • Progress from last week in quality or load