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

  • WOD 20/11/24 Workout

  • 2.11.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Gymnastics Workout

    3rnds for quality
    2/2 TGU
    5/5 push up pos. KB pull through
    "20/20"" side plank"

    4 sets:
    "10-15"" L-sit hang"
    6/6 alt. V-up
    "30"" rest "

    7'AMRAP
    1 wall walk
    3 pull up
    6 push up

  • 1.2.2024 Weightlifting MODERATE WEEK 5/9 Workout

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 RDL *sn grip
    10 BACK SQUAT
    5 REBOUND POWER JERK
    5 STEPPING JERK BALANCE *both side
    5 + 5 OHS + SNATCH DROP

    SNATCH
    2x3@barbell, 3x3@up to 70%, *beginners bw 50% = 1RM snatch
    2x3@barbell, 3x3@up to 70%, rest btw sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% *beginners bw 70% = 1RM clean+jerk
    2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% jerk-%, rest btw sets 2min

    FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
    2+2@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

    DEFICIT CLEAN PULL *full foot + TRAP PULL
    2-3x[4+2]@today cl+j weight or 10kg more, rest btw sets 2min

  • 5.9.2024 Workout

    EILINEN tai

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

  • 15.2.2025 Workout warmup Workout

    Warm-up
    5:00 Air bike @ increasing pace
    +
    2 rounds
    8 Handstand shoulder shrugs
    8 Tension swings
    4/side KB windmills
    40 Speed rope skips
    +
    Build to workout weight for DB movements
    * Few short sets of bar muscle-ups and chest-to-bar pull-ups between sets
    OR
    Bar muscle-up drills:
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    * Prep the burpee box get-overs, GHDs and wall balls between rounds
    +
    2 rounds @ increasing pace
    3-5 Strict handstand push-ups
    5 DB hang power cleans
    3-5 Kipping handstand push-ups
    5 DB thrusters
    20 Double-unders
    – Rest 1:00 between rounds –

  • Muscle & Power, AV1 Strength

    Front squat 5 RM (from ground), then 3x3 @ same weight

  • Kipparit Workout

    Lämmittely:

    Kivi-sakset-paperi

    Mobility

    Taito/Voima:
    Kyykky

    WOD
    10min AMRAP
    8 Kyykkyä
    5 Burpeeta boxin yli kiiveten
    8 Maastavetoa (KK)
    2 kierrosta juoksua salin ympäri

  • 231227 AfterX-mas (LP) Workout

    Amrap 10min ygig full round:
    A) one from pair: easy row/echo bike

    B) other person:
    10 db push press
    10 db snatch
    10 burpee

    2min rest

    Amrap 10min ygig full round:
    12/14cal row OR 10/12echo
    10 oh plate lunges
    10 plate twist
    10 plate gtoh

    2min rest

    Amrap 10min ygig full round:
    50 rope jump/20 du
    10 kb swing
    10 kb drag through
    10 wallball

  • 25.7.2026 EMOM 10 Workout

    EMOM 10 (0:40 work / 0:20 rest)

    1) Rope climbs
    2) GHD sit-ups