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

  • Accessories Workout

    10min for quality:
    10+10 shoulder tap in top of push up
    10 double db lateral raise
    15-30s L-sit hold
    5 Jefferson curl

  • 4 x 2-minute rounds for reps of Workout

    12-cal row
    24 double-unders
    Max-reps wall-ball shots
    – Rest 2 minutes between rounds.

    scaled WOD
    4 x 2-minute rounds for reps of:
    9-cal row
    24 single-unders
    Max-reps wall-ball shots
    – Rest 2 minutes between rounds.

  • STAMINA Workout

    1 round
    5min ski (tavoite 40-85cal)
    * -3min rest*
    5min bike (tavoite 40-85cal)
    * -3min rest*
    5min row (tavoite 40-85cal)
    * -3min rest*

  • BBC Weightlifting - Lauantai Workout

    WARM-UP

    12-15 minutes for quality & minimum rest of:
    :45s row/bike/ski
    20 Lunges
    8 Snatch grip upright rows
    6 Overhead squats
    4 Slow snatches
    3-5 High box jumps
    10-20 Scorpion stretches
    10-20 Iron cross stretches

    HANG POWER SNATCH
    Build up to heavy set of 2 Hang power snatches.
    - 2 x same weight before adding more weight. Only add weight is the lifts are good.
    - 16:00 minutes, lift every 2:00 min

    POWER CLEAN & POWER JERK

    Every minute on the minute for 12:00 minutes of: Power clean + Floating clean + 2 Push jerks (moderate)
    • Recommended starting weight is around 70% of the heaviest set of 1+1 “Clean & thruster” complex from wednesday.
    • Add weight every 2 sets if the lifts are good.

    STRENGTH

    Bamboo overhead squats,
    3 x 6 (moderate)

    Overhead squats with pause at bottom,
    5 x 4 (hard)

    ACCESSORY

    3 Rounds of:
    8-12 Bent over row
    8-12 Dual dumbbell bench press
    10+10 Split stance medball slams
    10+10 Offset weighted split squats
    15 Seated behind the neck tricep extensions

  • Deadlift Strength

    deadlift

    6-4-2-4-6

    1-3 reps in tank, heavyish

  • Snatch Strength

    Squat snatch
    7x3
    * Every 2min.
    * Build to a heavy set.

  • Bar MU tech Workout

    • Jumping Bar MU
    • Low bar banded drill
    • Banded bar MU
    • Bar MU

    Huom!
    15min Bar MU tekniikkaa.

    Every 1.20min x 5
    1-3 Bar MU

    Huom!
    Jokainen valitsee tähän omalle tasolle sopivan skaalauksen.
    Semi helpot ja tekniset sarjat/toistot.

  • WOD Workout

    5x90s ON 90s OFF

    3-6 Voikkaliikettä roikunnassa (Leuka, MU, T2B...)
    Amrap: Raakarive 55-60%

  • Maanantai 19.2.24. FN Workout

    Warm Up
    3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
    then
    40m bear crawl
    20m inch worm
    10m lizard walk
    10m crab walk
    20m lunge walk
    40m sivulaukat (2x10+10m)
    then some mobility prep and start workout

    Gymnastic Strenght
    2x.20-30 ring dip or push up hold
    2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
    2x20-30 Wall squat hold R/L
    2x.20-30 handstand hold
    2x:20-30 L-Sit or Tuck Hanging from pull up bar
    then
    3-4 sets of 6-12 reps Kipping Ring Dips / Normal dips / Normal Ring push Ups
    3-4 sets of 6-12 Kipping Pull Ups / Chest to bar pull ups
    3-4 sets of 6-12 reps pistol squats
    3-4 sets of 6-12 reps Kipping / Strict HSPU
    3-4 sets of 6-12 toes to bars / Ghd sit ups

  • Skills Workout

    25min laadukkaasti:

    Tee kahta tai kolmea taitoliikettä mukavat toistomäärät ja väliin 90s-2min kevyttä konetta tai naruhyppelyä.