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

  • 10K ROW Workout

    10 Km Concept 2

  • Ma 24.4.2023 penkki max1 Strength

    Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

    Lajikohtaiset pumppaavat venytykset: rinta, lonkankoukistajat, alaselkä…

    Kevyt yläselkäliike 3x20 (facepulls, band-pull-aparts, yhden käden soutu…)

    Kiertäjät 3x20 (kyljellään käsipainolla, seisten kumpparilla…j

    Tangolla 1-2x12-20

    Vitosia 50% asti

    Kolmosia 70% asti

    Tästä eteenpäin ykkösiä…

  • Jerk + HSPU Strength

    A1) Tall jerk 3x5x20kg/15kg
    B1) Split jerk 5x2x75%
    C1) Strict HSPU 3x3

  • Bodaus valmentajan valinta Workout

    Bodaus valnetajan valinta

  • Front squats Strength

    Front squat 5x5x70%

  • 10 Rounds of 1:00 on – 1:00 off for reps Workout

    8 KB swings (16/24 kg)
    4 burpees
    – Pick up a new minute where you left
    off the previous minute.

    Scaled WOD
    10 Rounds of 1:00 on – 1:00 off for reps:
    8 KB swings
    4 up downs
    – Pick up a new minute where you left
    off the previous minute.

  • Conditioning 26-04-2023 Workout

    PERFORMANCE
    2 x 7:00 AMRAP; Rest 2:00
    2-3-4-and so on...
    Strict Handstand Push-Ups
    4-6-8 and so on...
    Alt. DB Hang Power Snatch @ 50/35
    *After each complete round complete 30 Double Unders.

    FITNESS
    2 x 7:00 AMRAP; Rest 2:00
    4-6-8 and so on...
    DB Strict Press @ your choice
    Alt. DB Hang Power Snatch
    *After each complete round complete 30 Single Unders.

  • 250423 Tiistai Workout

    For time
    300 double under / single under
    120 sit-up
    90 KB swing 24/16
    *Twist: 3 burpees every minute on the minute

    *Share repetition as you like. For ex.
    10 rounds: 30 + 12 + 9
    6 rounds: 50 + 20 + 15
    3 rounds: 100 + 40 + 30
    1 round: 300 + 120 + 90

  • Accessory work Workout

    2-4 rounds, rest as needed:
    a) 8-12 earthquake press
    b) 3+3 turkish get up

  • WOD Workout

    2 x 7:00 AMRAP; Rest 2:00
    2-3-4-and so on...
    Strict Handstand Push-Ups
    4-6-8 and so on...
    Alt. DB Hang Power Snatch @22,5/15kg
    *After each complete round complete 30 Double Unders.

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5each ATYs w/Light Band
    15 Banded Upright Rows
    1:00 Child's Pose w/Lat Stretch
    -Rest as Needed b/t Sets-