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

  • Main site Thursday 220915 Workout

    For time

    21 squat snatches
    42-cal row
    15 squat snatches
    30-cal row
    9 squat snatches
    18-cal row

    ♀65 lb ♂ 95 lb

  • 1 km row + 1 km run Workout

    Row 1 km and Run 1 km

  • 1.8.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 24.8.2023 Workout

    EILINEN tai

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

  • Day 1 Gymnastics Workout

    Tabata -Alt between hollow & arch for 4 mins

    Practising bringing the knees into the chest as far down as you can while remaining balanced against the wall (last week we did lowering the head down) so we are progressing this further

    Underhand pull ups (chin ups)
    5 x 4 (scale back the number if needed) or go for chin over bar holds underhand

    EMOM/6
    1. 45 seconds max farmers carry
    2. 10 Russian press ups or standard press ups

  • BikeErg Workout Workout

    10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy
    -Rest 2 Min-

    8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
    -Rest 2 Min-

    6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
    -Rest 2 Min-

    4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
    Time: 46 Min

  • Accessories Workout

    3 rounds for quality:
    15 Barbell Bicep Curls 30/20kg
    15 DB Skull Crushers 20/15kg
    15 Reverse Bicep Curls, empty barbell
    20 Push-ups
    - Rest as needed btw rounds

  • WTF Workout

    2 burpee box overs / 3 thrusters 45 kg / 2 pull ups /3 thrusters
    4/3/4/3
    6/3/6/3
    8/3/8/3
    10/3/10/3
    12/3/12/3
    14/3/14/3

  • Deadlift torture Workout

    Start with 60/40kg, emom 2x deadlift, add 10kg every minute until failure

  • 29.1.2023 Pohjois-Savon piirinmestaruuskilpailut, Varkaus Workout

    Tarkempi info: https://painonnosto.fi/tapahtuma/pohjois-savon-piirinmestaruuskilpailut-varkaus-lv/

    Punnitusaika: 10:00-11:00
    Kilpailuaika: 12:00

    Tee ennen tankoa avaavat lämmöt n. 15-20min

    SNATCH
    esim. lähestyminen (20-24min)
    3@tanko, 2@50%, 2@60%, 2@65%, 2@70%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 1-2min
    LAVA
    1@96-98%, 1@98-101%, 1@101-103%

    CLEAN + JERK
    esim. lähestyminen (20-24min)
    3@tanko, 2+2@50%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min
    LAVA
    1+1@96-98%, 1+1@98-101%, 1+1@101-103%