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

  • Squat Jerk Strength

    2x Snatch Drills

    First round with an empty barbell and second round with light loading (if you can).

    Practise Squat Jerk for 15-20min. Go by feel.

  • 15 min 3 liikettä Workout

    15 min

    4 kahvakuula valakyykky
    6 yleisliike
    8 hollow rock

  • 10 rounds, 30 sec. ON, 30 sec. OFF: Workout

    1) Shuttle run
    2) Air Squat
    3) Sit up

  • 16min EMOM Strength

    16min EMOM:

    1) 5 Power Clean @65-75%
    2) 5-10 Strict C2B/Pull-Up

    Ohje: tee vuorominuutein 5 raakaa rinnallevetoa ja 5-10 tiukkaa C2B leuanvetoa tai leuanvetoa. Skaalaa painoa ja toistomääriä tarvittaessa.

    Gymnastic ab-work 1-2 rounds

    Ohje: katso video

  • June Strength 1 Week 1 Strength

    Drop weight sets (all month): In all 4 sets you will complete the req. reps and immediately strip off your [outer two plates (barbells), one colour increment on dumbbells, and add one extra band to assist with chin-ups] you will then immediately try for at least 50% more reps with your lighter weight before moving to next exercise*

    BB Back Squat 4x8 (+ Drop weight immediately)
    Chin-Ups Chest to Bar 4x8 (+ Extra reps with easier band)
    Bicycle Crunch 20-30/

    4min sets

    20

  • Engine Strength Workout

    Find a max weight in the following complex;
    Power Clean
    Front Squat
    STOH
    Back Squat
    STOH

  • Maijan lakkiais WOD Workout

    With running clock

    Approbatur
    00:00-7:00
    20 double unders
    15 KB swing 32/24 kg

    Magna cum laude approbatur
    10:00-17:00
    10 burpee
    10 knees to elbows

    Laudatur
    20:00-27:00
    200 m run
    10 thruster 30/25 kg

  • Kettlehell 1 Workout

    Kettlehell 1 for three rounds:
    45s rest between movements, 90s rest between rounds.

    a1) Kettlebell Clean
    Dual KB Clean and Shoulder Press, 3 x 6 reps, rest 45'' then on to A2

    a2) Alternating Renegade Row
    3 x 6+6 reps (6 per arm), rest 45'', then on to A3

    a3) Turkish Get Up
    3 x 3+3, rest 45'', then on to A4

    a4) Single-Arm Kettlebell Front Squat
    3 x 8+8 reps (8 on each side), rest 45'', then on to A5

    a5) Single Arm Kettlebell Swing
    3 x 15+15 reps (15 on each arm), rest 90'', then start the second round at A1

    First time doing this workout -> rest 45s between movements.
    Second time: 30s.
    Third time: 20-30s.

    Aux work: mobility

  • March Strength #3 Strength

    Barbell Back Squat 5x8
    Chin Up 5x max reps (if you can do more than 8, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

    Set #1 is warm up/practice round
    3.5min rounds

    20mins

  • March Strength DoubleDown Part Deux Strength

    Barbell Glute Bridge* x10 (1 sec pause at top, no miniband this week)
    Slamball Slam x15 afap

    No timed sets, cycle between these two exercises for the remaining time in class. If you're resting too long waiting for glute bridge, add 5 reps onto slamball

    Barbell Glute Bridge= Don't go heavy! Keep neutral spine! Mat folded on your hips.