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

  • 5.3.2024 AMRAP 13 with partner Workout

    row 10/8 cal IGYG (after each set reset monitor)

  • 27.2.2024 4 sets of: Workout

    10 + 10 x front feet elevated split squats w/ DB's
    6 - 8 romanian deadlift w/ DB's

    Go every 4:00

  • Morning Intervals Workout

    3x 10min ON/2min OFF

    I Go-You Go

    A) 12/9 Cal Ski
    8 DB Snatches

    B) 15/12 Cal Row
    8 Wall Balls

    C) 12/9 Cal Bike
    8 Stick-Facing Burpees

  • PT Group TO 28.11. klo 18 & 19 Workout

    LÄMMITTELY
    2 kierrosta
    Varvas - kantapää nostot
    Seinäistunnassa pohjenousut
    Seinällä varpaiden nostot
    Seinällä rangan rullaus
    Kyykky kierto alas + pään ympäri lp
    Vaaka + polvennosto lp
    Kasakkakyykky + polvennosto lp
    Kerä - kuppi
    Selän ojennus päinmakuulla

    KIERTOHARJOITUS
    4 kierrosta - 35s./25s.
    1. Maastaveto
    2. Landmine työntö
    3. Hiihtolaite
    4. Gorillasoutu
    5. Pallon heitto seinään kierrolla
    Lepo kierrosten välissä

  • 18.03.2025 (PM) Workout

    optional Engine
    2 sets of:

    10min Row (PK)
    Into,
    10min AMRAP (Hard Effort)

    • 12 Cal Echo
    • 12 Cal Ski

  • WOD Workout

    9' AMRAP
    3 devil press @2x17.5/10kg
    6 pull up
    9 push up

  • 15.10.2024 Workout warmup Workout

    800m Jog / 800m Row
    +
    2 Rounds
    10 Pike T-extensions
    5 Scapular pull-ups
    3 Strict pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Tension swings (sponge/block between feet)
    +
    Bar muscle-up drills – 2 Rounds
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    Build to working weight for SB cleans and squats
    * Small sets of wall walks and bar muscle-ups between sets
    +
    Once through @ workout weight
    200m Run / Row
    2 Wall walks
    3 SB squats
    200m Run / Row
    2 SB cleans
    3 Bar muscle-ups

  • Strength Workout

    aligator roll 4x5/5

    slow kip-swing practice 5x3-5 reps

    5' kipping pull up practice

    arch pos. slow eccentric pull up 8x1, EMOM style (optional: with extra weight)

  • 9.11.2023 Weightlifting Workout

    week 8/9

    WARM UP + TECHNIQUE 10-15min

    SNATCH
    1@climb to the maximum of the day, rest 2min

    CLEAN + SPLIT JERK
    1+1@climb to the maximum of the day, rest 2min

    ALVA 😊

    SEATED SHOULDER PRESS
    1@climb to the maximum of the day, rest 2min

    5/6 PreAdult beginner

    WARM UP + TECHNIQUE 10-15min

    CLEAN PULL to POWER POSITION
    3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

    CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
    3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

    MUSCLE CLEAN from HIP + TALL CLEAN
    3[3+3]@barbell, rest 1min

    CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
    4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

    video: MUSCLE CLEAN from HIP

    video: TALL CLEAN

  • Main site Wednesday 240904 Workout

    Complete as many reps as possible in 5 minutes of

    Complete as many reps as possible in 5 minutes of

    Complete as many reps as possible in 5 minutes of

    1 shuttle run = 25 feet down and 25 feet back