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 hspu Workout

    E2.30M x 5

    4-8 strict hspu V.1-2

    Skaalaukset: Pike box hspu/DDB press Älä skaalaa liikelaajuutta. Pyri tekemään liike mahdollisimman pystysuorassa. Voit tehdä sarjat kahdessa osassa esim 2 toistoa, jonka jälkeen huilaat 20s ja teet uudestaan kaksi toistoa.

  • Shoulder press Strength

    SP: 2x5

  • Open Gym Workout

    Active recovery

  • Karantreeni "Hang cleans" Strength

    E2MOM16
    2 hang cleans

    Focus on technique - climb up to heavy double.

  • 041224 Keskiviikko Workout

    DELOAD WEEK

    For 40min

    6-5-4-3-2 min:
    1. Easy row
    2. Easy AMRAP:
    10 box jump 60/50
    10 KB swing 24/16
    10 air squat
    10/side russian twist

  • “Bodyweight Day” Workout

    “Bodyweight Day”

    6 rounds, 30sec ON, 30sec OFF:

    1) Jumping Jacks
    2) Push-Up
    3) Air Squat
    4) Mountain Climber
    5) Sit-Up

    Work for 30sec and rest for 30sec. Alternate between movements. You don’t have to work the entire 30sec, go by feel. If you want to boost your workout, use a DB/KB with the squats

  • Romanian deadlift 4x10 Strength

    All sets with same weight, go heavy!!!

  • 131224 Perjantai B Strength

    3 rounds
    6/side one legged reverse lunge
    8-10/side one arm supported DB row
    1min rest

  • OHS Strength

    E2M x 5

    4 OHS V.2-3 (3-0-X-1)

    Huomio tempo ja toistoreservi.

  • Jerks Strength

    for 20min
    jerk doubles and singles working up to a heavy weight
    - use the same technique (push/ split jerk) as you do in your clean and jerks