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

  • WARM UP Workout

    3 Rounds:
    40 m Shuttle run
    8 Med ball cleans (squat)

    5-10 minutes of “barbell
    yoga”
    -with a barbell do 5-10min of
    continuous movement
    -squats, lunges, presses,
    side bends, deadlifts, etc..
    -use your imagination, don’t
    only do conventional
    movements

  • All in Workout

    AMRAP’5
    10 cal row
    12 T2B

    Rest 2min

    AMRAP’5
    8 cal row
    10 T2B

    Rest 4min

    For time
    3 Rounds
    10 Snatch 45kg
    15 C2B
    20 HSPU
    30 DU

    TC. 25min (For time osio)

  • 21.4.2022 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
    CORE TREENI 2-3 kierrosta,
    kesto n. 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    TAI
    Kevyt tekniikkatreeni n.60min
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN I-A-I
    2. KNEE CRUNCHES
    3. GOOD MORNING + PUSH PRESS On the toes
    4. STRAIGHT ARM PLANK KNEE TUCK
    5. REVERSE LUNGE OH
    6. STRAIGHT ARM PLANK KNEE TUCK
    7. REVERSE LUNGE OH
    8. RUSSIAN TWIST

    TEKNIIKKAA:
    SNATCH + NINJA SNATCH + SN BALANCE
    5[1+1+1]@kevyt pal 2min

    SNATCH + SNATCH Above Knee + OHS
    5[1+1+1]@kevyt pal 2min

    POWER CLEAN + CLEAN Above Knee + SPLIT JERK molemmat
    5[1+1+1]@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 28.9.2023 Workout

    EILINEN tai

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

  • FUNCTIONAL 11.2.2023 Workout

    EMOM 10
    1. 6 Front squat
    2. 10 DB/KB press

  • Extra Credit 16-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Wrist Nerve Glides*
    5/5 Single Leg Prone Leg Lift Stretch**
    10 SLOW Alt. Bird Dogs
    -Rest as Needed b/t Sets-
    *Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
    **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

  • 22.9.2022 Workout

    EILINEN tai

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

  • Endurance WOD Workout

    40 min at consistent pace:
    1-2-3-4-5… HSPU
    2-4-6-8-10… pull ups
    3-6-9-12-15 box jumps
    25/20 cal row, bike or ski

  • WOD 06/04/22 Workout

  • Clean Workout

    Build up to heavy set in 20 min

    3 Position Clean