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 Workout

    10 Kierrosta aikaa vastaan

    5 Burpeeta
    4 Thrusteria 35/25kg
    3 Leukaa/C2B/MU

    TC: 30min

  • 5x3 clean + 2 jerk Strength

    RV 5X3+2työntöä

  • Sunday ”PACE MACHINE” 290924 Workout

    PACE YOURSELF! ☝🏼
    * ~10-15s rest / moving to next station

    EMOM42 ( 7 rounds )
    1. 8 - 15 cal row
    2. 10 - 14 alt. box step ups
    3. 8 - 10 push ups OR pull ups
    4. 10 - 14 weightplate ground to overhead
    5. 8 - 15 cal. bike erg / echo bike
    6. 10 - 15 KB Swings

    • Weight suggestions:
    • DB 10 - 15kg
    • W.plate 10 - 20kg
    • KB 12 - 24kg

  • 100924 Tiistai Workout

    DELOAD WEEK

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 alternating arm DB hang squat snatch

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 DB overhead squat

    2 rounds
    2min easy erg
    Every 30s for 2min: 4-6 single arm DB split jerk

    Sets: 0:00 / 0:30 / 1:00 / 1:30
    Use light / technical weight

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 snatch grip deadlift + 5 snatch pull + 5 muscle snatch
    3) machine
    4) 5 snatch grip push press + 5 snatch balance + 5 OHS

  • WOD Workout

    Aikaa vastaan 3 kierrosta

    50 Tuplaa/Sinkkua
    10 Kp/Kk etukyykkyä (2×painoa)

    TC: 6min

  • Day 03.3 Thoracic spine Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    All 4s to a downward dog (knees bent) – Focussing on length through the spine (keep the knees bent to focus on length through the upper back). On in breath, lifting into downward dog position. On out breath, returning to all 4s – 7 reps with a long, slow breath.

  • Day 03.1 Thoracic spine Workout

    PREPARATION

    2 rounds:

    - Thoracic spine smash with foam roller (extension/flexion) – Maintaining core activation to ensure movement comes from upper back - 20 sec each segment of upper back.

    - Thoracic spine smash with foam roller (rotation) – Using your legs to support rotation (rocking torso from side-to-side) - 20 sec each segment of upper back.

  • For time Workout

    3,000-m row or
    6,000-m C2 Bike or
    7,500-m Echo bike or
    3,000-m ski

    Scaled Wod
    AMRAP 12:
    Max meters any machine

  • Muscle Snatch EMOM Strength

    7min EMOM
    5 Muscle Snatch (app. 30-40%)
    Unbroken sets, Touch and go