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

  • Front rack lunges Strength

    Front rack lunges

    5x8/8 Front rack lunges

    Every 2,5 min.

    *Tangot saa ottaa räkistä

  • Jumping with the Barbell Workout

    For time
    15-12-9-6-3 Hang Power Snatches 35/25kg
    15-12-9-6-3 Overhead Squats
    30-30-30-30-30 Lateral Jump over bar

  • TTB + row Workout

    rowing intervals:

    max rep ttb (one big set unbroken)
    500m row MODERATE to FAST !!

    max rep ttb (one big set unbroken)
    1000m row MODERATE

    max rep ttb (one big set unbroken)
    500m row FAST !!

    rest 2min between sets

    Tavoite saada kolme mahdollisimman suurta ja samalla laadukasta ttb settiä kasaan. Heti perään vauhdikas, kiihtyvä soutu, EI ALL OUT !!

  • Active recovery Workout

    Active recovery:
    •For 10 minutes: light run, row, ski or Airdyne
    •For 30 minutes: snatch or clean and jerk drills, ring skills, handstand skills
    •For 20 minutes: mobility work

  • 17.9.2024 Bike & Snatch Workout

    As many Reps as possible in 12 minutes with partner of :

    10/7 Calories Bike Erg
    5 Hang Snatch 42,5/30kg
    8 Push-Ups

  • Reverse lunge Strength

    Front rack Reverse lunge

    3x8+8

    2-3+ reps in tank

  • 150924 Sunday 😮‍💨 & 💪🏻 Workout

    Total EMOM40 (10 rounds)
    aim for ~ 10s rest every working min.
    Alt. between A and B.

    A. EMOM4
    1. Row cal.
    2. Ski Erg cal. (burpees)
    3. Echo / Bike cal.
    4. REST and switch to EMOM B
    ↕️
    B. EMOM4
    1. 6/6 SA DB hang clean & jerk
    2. 16 alt. lunges with wp. overhead
    3. 5 push ups + 8 alt. V-ups
    4. REST and switch to EMOM A

  • 30min AMRAP Workout

    Plate carry (20/25 kg)
    -30min oikeita töitä!
    -100 meters = 1 rep.
    -Mental challenge.
    -Carry the plate any way you wish.

    Scaled WOD
    * -kevyempi paino*

  • Conditioning Workout

    RX:
    AMRAP16
    400m run
    12 T2B
    10 alt. devils press @22,5/15kg

    RPE 4.5

    Skaalaukset: T2B->reps minim 8.->t2r->leg/knee raises devils press->paino

    Huom! Viimeinen kova treeni ennen kevennysviikkoa. Puske itsestäsi kaikki irti! Valitse sellaiset painot/skaalaukset, että pystyt säilyttämään korkean intensiteetin.

  • Strength Strength

    Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
    - Option: 5 x 5, only adding weight if form permits.