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

  • Snatch Workout

    4-5 Rounds with light weight: (10-15min)
    2 Snatch pull + 2 High hang muscle snatch + 2 Snatch balance

    Huom! Kevyt ja tekniset painot.

  • 60min cardio Workout

    Easy pace cardio 60min

  • WOD Workout

    RX
    5 x 3:00; Rest 1:00
    50 Double Unders
    25/20 Cal Bike/Row/Ski
    Max Alt. Pistols w/ Time Remaining...

    SCALED
    5 x 3:00; Rest 1:00
    75 Single Unders
    20/15 Cal Bike/Row/Ski
    Max Air Squats w/ Time Remaining...
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Tib Raises
    1:00 Quad/Glute/Hamstring Foam Roll
    10 Elevated Calf Raises
    1:00 Back Foam Roll
    -Rest as Needed b/t Sets-

  • Hspu practice + Body building Workout

    hspu technique

    *
    Bodybuilding; 4-5rounds
    3-10 hspu/ or Db seated press
    3-10 pull up,
    15 barbell/ db curl
    15 banded tricep
    15 banded pull apart

  • WOD Workout

    IN TEAMS OF 2
    FOR TIME
    120 KB Sumo Deadlift High Pulls @ heavyish
    100 Sit-Ups
    80/60 Cal Bike/Row/Ski
    100 KB Sumo Deadlift High Pulls
    80 Sit-Ups
    60/40 Cal Bike/Row/Ski
    80 KB Sumo Deadlift High Pulls
    60 Sit-Ups
    40/30 Cal Bike/Row/Ski
    *Partner 1 works while P2 rests. Split work as needed.
    RPE 8

    Timecap: 30 mins

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 EZ Jog
    MIN 2- :45 Alt. Bird Dogs
    MIN 3 - :45 Child's Pose

  • 2.10.2023 2 x 1000m Workout

    Row

    2 x 1000m @ 5k AVG pace

    work/rest 1:1 or with partner.

    Score : Avg Pace

  • Strength Workout

    Overhead Or Front Squats
    3x6
    Build to a Moderate-Heavy weight and stay at that weight across all sets.
    RPE 7

  • rope climb+ body building Workout

    rope climb technique
    *
    Bodybuilding

    4-5rounds:
    1-3 rope climb
    8-10 Db bench press
    10 barbell/ db curl
    15 banded tricep

  • La partner workout Workout

    ”you go i go” FOR TIME:

    70-60-50-40-30-20-10

    ●Deadlifts 85/65kg
    ●weighted sit ups (medball) 9/6kg
    ●Kipping hand stand push ups (sc: dbl db push press)
    ●Single under Crossovers (or du)
    ●DB hang cleans 2 x 25/17,5kg

    ● Every 2 min: perform 5 syncro bar over
    burpees

    Tc: 40 min.

  • Conditioning 21-09-2023 Workout

    A)
    EMOM x 12 MINUTES
    MIN 1+2 - AMRAP of 25 Double Unders + 15 Russian KB Swings + 10 KB Goblet Alt. Lunges
    MIN 3 - :50 Plank Hold

    -Rest 1:00-

    B)
    EMOM x 12 MINUTES
    MIN 1+2 - AMRAP of 25 Double Unders + 20 total Ball Russian Twists + 15 Ball Squats
    MIN 3 - :25/:25 Side Plank Hold

    • Pick up where you left off each round.

    • Option for 15 Crossover Single Unders instead of doubles today

    • RPE 6, keep it medium today!