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

  • La reeni Workout

    8xmave
    6xrive
    4xtyöntö
    2xyleisliike tangon yli
    10min 8kierrosta +9kierrokselta mave,rive
    30kg tanko

  • Extra Credit 03-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Calf Roll
    :30 Prayer Stretch
    5/5 Groiner w/Thoracic Rotation
    -Rest as Needed b/t Sets-

  • RestDay! Workout

    RestDay!

  • RestDay! Workout

    RestDay!

  • Viikko 12 Workout

    Tällä viikolla intervalleja paljon, loppuviikosta sit pitkä harjoitus 32-40min.
    Kevyempi kyykky ja nopeuspenkkiä alkuviikosta, loppuviikosta raskaampaa valakyykkyä ja mavea sekä semihaastavat raakanostot tiiviillä tahdilla.

  • McCartney Workout

    McCartney
    3 hengen ryhmissä

    2000m soutu
    14 kp thruster 22,5/15kg
    34 kk swingi 32/24kg
    484 tuplanaruhyppy
    108 yleisliike
    2000m soutu
    18 maastaveto 102/70kg

  • Extra Credit 03-03-2024 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 high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

  • HYROX Workout

    EMOM for 36 minutes
    Minute 1: 15/12 calorie Row
    Minute 2: 15 DB Goblet Squat @22,5/15kg
    Minute 3: 15/12 cal Bikeerg or 12/9 Echo Bike
    Minute 4: 10 Singe Arm Devil Presses @22,5/15kg
    Minute 5-6: Rest

  • 9.4.2023 Ens viikko on Deload! Workout

    Hierontaa yläkropalle.

  • Tiistai 25.7.23 BASIC Workout

    Warm Up
    Banded Hip Activation + Band Pulls
    then
    1:00 easy - > :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast

    Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

    Strenght

    Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
    rest 1-1.5 min bwn sets

    Intervals
    5x per person, 3 person rotation
    45-50s easy + 10-15 s sprint

    Accessory Work/omatoimi
    3 sets
    50m double kb front rack walk or sandbag carrying on bear hug
    10-15 strict knee raises
    rest 1-2 min