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

  • 3 x 8 yhden jalan suorin jaloin maastaveto Strength

    Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

  • 16.5.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 4 x alkavalla 4 minuutilla Workout

    4 x alkavalla 4 minuutilla
    6-12 käsilläseisontapunnerrus
    9 maastaveto 100/70kg
    loppuaika laite

    Keskity tekemään pidempi sarja punneruksia, tarvittaessa pätki kahteen sarjaan. Maastavedot nopeasti ja laite maltilla, jotta olet seuraavaan settiin valmiina.

  • Endurance WOD Workout

    6 sets for consistency:

    45 s on / 30 s off:
    med ball cleans 9/6 kg
    sit ups
    burpee pull ups
    Dual DB push press 15/10 kg
    Easy bike or ski

  • NBT Workout

    Partner workout / You go I go

    Buy in 400m Run / 500 Row (together)

    Then 5 rounds

    20 hspu
    16 Front rack reverse lunges 40/60kg
    14 m hswalk
    12 Hang power clean 40/60kg
    10 Ring pull up / 8 BMU / 6 Rmu
    8 Double DB Thruster. 25/17.5kg
    6 Syncro Burbee over DB
    4 Rope Climb

    Buy out
    400m Run / 500 Row (together)

    Tc 45min

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    3-5rounds:
    E3MOM
    1) 10-20 snowangel + remaining easy bike
    2) 20-40s hollow hold + remaining easy bike
    3) 20-40s superman hold + remaining easy bike

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Functional BodyBuilding Workout

    A, Banded Sumo Deadlift
    - Build up to a heavy triple
    - Sets: 8,6,4,3,3,3

    4 sets: 12-10-8-6 / side
    -Dual DB Split Squat
    -Dual DB Split Stance RDL
    Less reps, heavier weights

    C, Extra: (Tabata)
    -Single Leg Wall Sit Hold / L + R
    -Single Leg RDL Hold // L + R

  • 15.8.24 Workout

    20min Easy bike

    • mobbailut (perjantaina joku iisi kävely tms ja mobbailut)

  • 15.8.24 Workout

    FOR TIME

    21-15-9
    Cal row
    Burpee over rower

    • klassikko ennen kisoi!
    • karstat irti keuhkoista ennen lauantaita 😁
    • nopee ja spicy

  • Main site Tuesday 231226 Workout

    For time

    ♀ 14-lb ball to 9-foot target, 35-lb dumbbell
    ♂ 20-lb ball to 10-foot target, 50-lb dumbbell