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

  • Olympic Lifting 25-07-2022 Strength

    Clean and Jerk
    Build to a heavy single in 6-8 sets. Rest 2:30
    - Option: Practice technique to build consistency and confidence.
    - Any style of clean, but use split jerk today.

  • Perjantai 22.7. Workout

    Treeni ja Hiki:
    Partner Wod
    5 Rounds each
    5 DB Hang Clean
    5 DB Stoh
    5 DB Snatch

    You go I Go

    Time cap 12min

  • Running 21-15-9 Workout

    For time
    Buy In: 400m Run
    +
    21-15-9 reps of
    Deadlifts 100/70kg
    Box Jumps
    Toes-to-bar
    +
    Cash out: 400m Run

  • Mini Bodaukset Workout

    10min laadukkaasti 8-10x/liike

    Vipunosto sivuille
    GHD tai boxilta selän ojennus
    Hauiskääntö
    Pistooli- tai bulgarialainen kyykky

  • Sunnuntai 10.7. Workout

    Accessory
    3-4 Rounds
    8+8 Db single arm bent over row (2220)
    8 Tempo deficit push up (2220)
    40m+40m Front rack + oh carry
    12 cal Machine (increasing pace)

  • WOD Workout

    4rds
    A1 10 Decline Bench Pres
    Lepo 90s
    A2 3-5 Negative Pull Up 6s alas lasku
    Lepo 90s

    4rds
    B1 DB/KB Seal Row
    Lepo 60s
    B2 Standing DB Chest Fly
    Lepo 60s

  • AMRAP 15 Workout

    AMRAP 15
    20 Box Jump Overs
    15 Toes-to-bar
    10 Pistols
    5 Devils Presses 2x22,5/15kg

  • WOD Workout

    4rds
    A1 Incline Bench Press 8
    Lepo 90s
    A2 Pendlay Row 8
    Lepo 90s

    4rds
    B1 Vipunosto sivuille 10-12
    Lepo 60s
    B2 Standing DB Chest Fly
    Lepo 60s

  • 041021 Maanantai B Strength

    Pull-up progression VK 1/6

    4 rounds:
    3 negative pull-up (3s descent)
    8-10 push-up
    Rest 2-2,5min

    6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

  • Part 2: ”10-dinitis” Workout

    On the 2:00 x 10 Rounds:
    15 Squat Jumps (Wallballs jos pystyy olemaan sisällä)
    15 Sit-ups
    Max Calorie Ergo

    *Score = Total calories