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

  • Strict conditioning Workout

    3 rounds for quality, not time:
    - 10 wide grip strict pull-ups
    - 10 Bulgarian ring dips
    - 10 strict chin-ups (supinated grip)
    - 10 strict ring dips with a slight pause at the bottom of each rep
    - 10 single arm ring rows on each arm
    - 10 ring push-ups with a slight pause at the top and bottom of each rep

    The exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.

  • Päivän cleanit Strength

    Every 90 sec x5 rounds
    Complex of:
    Hang power clean
    Low hang power clean
    Power clean&jerk

  • 050325 Workout

    Five rounds:
    Row 500 meters
    135 pound Bench press, 15 reps.

  • 15.12.2020 Strength

    Deadlift

    3x3x75%
    3x3x80%
    1x3x85%

    SO 3:00

  • Kahvakuula Workout

    Kokokehon treeni on tärkeää. Siksi painamme kuumien kanssa menemään todella monipuolisesti

  • Tiger Blood Workout

    3rds
    10 x Clean & Jerk (135/95lb)
    Run 400m

  • HOME WOD 11 Workout

    ** WARM UP**
    3 rounds

    30 Jumping Jacks
    20 squat rotations
    20 crab reach

     STRENGTH/SKILL

    Tempo squats

    Use heavy backpack and hug it tight. As heavy as you can make it.

    5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
    Between sets do 50 glute bridges

    WORKOUT

    Amrap 10 min

    5 push ups
    5 burpees
    10 lunges
    10 jumping lunges

    COOL DOWN

    5 min breathing and stetching out glutes and quads.

  • Kahvakuula / Ratapiha Workout

    AMRAP 8min:
    - Russian swing raskas kb x 20
    - Goblet squat x 15
    - Kuulan siirto lankussa x 10+10
    - Salkkupito raskas kb 30+30 sek.

    EMOM 12:
    - Hollow rocks x 30
    - Cluster x 12

    AMRAP 8min:
    - Longcycle x 20
    - Sit out x 20
    - snatch / half snatch x 20
    - V-ups / 1/2 v-ups x 20

  • HOME WOD 12 Workout

    ** WARM UP**

    5-10 Jogging or DU practice.
    then
    2 rounds
    30 mountain climbers
    30 scorpion reach

     STRENGTH/SKILL
    4x 10 lunge one arm press. ( Go in to lunge and press with opposite arm to the leg that is in front)

    Between every set do 8 reps or bent over row singel arm or if you have two weights do both arms at same time.

    WORKOUT

    Emom 20

    1. 16 cossack squats. use weights
    2. 30 russian twists. use weigths
    3. 30 calf raises. use weigths.
    4. floor press. heavy weights.

    COOL DOWN

    10 min rolling out the boddy and calm breathing.

  • Extra Core Workout

    Quality for time:

    30 strickt t2b
    30 ghd sit up
    30 hollow rock