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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

  • Pe 7.1.2022 penkki + kyykky Strength

    Penkki 3x5 (55-65-75%)

    Kyykky 3x5 (55-65-75%)

    Etukyykky 3x6x40-50%

    Pystypunnerrus 5x10x30-40%

  • WOD Workout

    For quality
    0:00 - 10:00
    1 each Turkish Get-up
    200 Meter Run
    3 each KB Windmills

    10:00 - 20:00
    5 High Box jumps@75/60cm
    10 KB squat Clean
    20 abmat sit up

    20:00 - 30:00
    Row, Bike, Ski Erg
    15s hard/45s easy

    Goal: Sustainable effort. Your choice of weights today. This workout can be done in any order.

  • Strength Workout

    4 sets of :

    Snatch Grip Pendlay Row x 6-8
    Rest 90s
    Shoulder Press: x10/8/6/4. Build to a Heavy 4 over 4 sets
    Rest 90s.

  • Intervals Workout

    4 sets, new every 8th minute

    Each for time
    20/15 Cal.
    20 DB Snatches 22,5/15kg
    20 Wall Balls
    300m Run

  • Stability Strength Workout

    3 sets for Quality
    3/arm Turkish Get-Ups
    20m Crossbody Carry (switch halfway)

  • 2x6min amrap Workout

    5 Burpee
    8 Dual DB Thruster
    250m Row

    rest 3min btw amraps

  • Jähy Workout

    3 kierrosta laadukkaasti

    Max sarjat: rengas- tai boxidippi
    10+10 Bulgarialainen kyykky

  • Conditioning 08-06-2022 Workout

    Buy in: 100 Meter Farmer Carry
    30 Cal Bike/Row/Ski/2 x Stairs
    30 Wall Balls @ light ball
    30 No-Push Up Burpees
    Rest 3:00
    20 Cal Bike/Row/Ski/1+½ x Stairs
    20 Wall Balls
    20 No-Push Up Burpees
    Rest 2:00
    10 Cal Bike/Row/Ski/1 x Stairs
    10 Wall Balls
    10 No-Push Up Burpees
    Rest 1:00
    Cash out: 100 Meter Farmer Carry

    • TIME CAP = 35:00
    • Light ball and easy to medium effort today.

  • Strength Workout

    Push-Up Strength
    Aim for a challenging set of 3 reps at the appropriate movement progression.
    This is strength work, so rest appropriately between sets; 2-3mins between tougher sets

    Incline Push-Up
    Push-Up from Toes
    Feet Elevate Push-Up
    Wall Facing HSPU
    Deficit Wall Facing HSPU

  • Monday Madness Workout

    For time with a partner

    50 thruster @50/35kg
    500m row ( each) (250m relay style)
    40 Sumo Dl high pull
    400m run (each) ( 200m relay style)
    30 Front Squat
    300m farmer carry 2x24/16kg (total)
    20 Clean & Jerk
    200 Double under (total)
    10 Cluster
    100 air squat (total)

    Timecap : 40 mins