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

  • Strength Strength

    Build to a Moderate-Heavy 3-Rep TNG Power Clean
    - 5-6 sets
    RPE 7

  • Redo from 1.7.2023 Workout

    BUY IN: 1000m ROW/ski, other one holds the barbell 75/60kg
    then:
    3 rounds of:
    4 syncro wall walks
    8 syncro devils press @ 1x 22,5/15kg
    12 syncro bar over burpee
    • REST 2 MIN.
    then 3 rounds of: ”you go i go”
    22 Deadlift 75/60kg
    24 T2B
    26 Push ups
    28 single arm KB hang squat clean + jerk @1 x 24/16kg

    BUY OUT: 1000m SKI/row, other one holds the barbell 75/60kg

  • Row + STOH sprints Workout

    Every 3min x 3 sets:
    1) 350m/300m row/ski (M/N)
    10 push press (50/35kg)

    2) 350m/300m row/ski
    7 push jerk (65/45kg)

    3) 350m/300m row/ski
    5 split jerk (75/55kg)

    tanko lattiasta
    pareittain, toinen lähtö 1:30. (Ehtii soutaa ja tod. näk ehtii käyttää samaa tankoakin.)
    soutu kovaa! lyhennä matkaa, jos et ehdi alle 1:20

  • Split jerk practice Workout

    A) Split Jerk basics (kepillä)
    - Hiotaan jalkatyöskentelyä, jalkojen asentoa/paikkaa
    - Tasapaino ja painon jakautuminen jaloille
    - Keski- ja ylävartalon liike (älä nojaa eteen jne.)

    B) Split jerk 4x3 reps
    @65-75% of max / 90s rest
    --> HYVIÄ, laadukkaita toistoja!

  • Benchpress 5 x 7 Strength

    n. 50-70% max

  • Open your lungs Workout

    4 rnds
    10/7 cal assault bike
    7 burpees
    1min rest in b/w rounds
    - move fast

  • Partner AMRAP 30 Workout

    AMRAP 30
    with partner
    30cal row
    40 s.a Db hang snatch @22,5/15kg
    30cal row
    40 s.a Db stoh
    30cal row
    40 s.a Db box step over

  • Strength Strength

    ON A 25:00 RUNNING CLOCK…
    Build to a 1-Rep Back Squat
    Week 6 of 6
    RPE 10
    Option: Practice with moderate to heavy 3 rep sets.

  • Takakyykky 7 Strength

    5 sarjaa:
    3x 80-82%
    1x 85%+ v1
    3x
    1x
    3x

  • Takakyykky 6 Strength

    3-2-2-1-2-2-3

    Nousulla ykköseen (V2) ja paluu alkuun, esim:
    75-77% 77-80% 80-82% 82-85%