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

  • Olympic 17-18.4 Workout

    1)
    20 minutes for a heavyish squat clean double. Not maximal.
    2)
    EMOM 12
    1. 4 squat cleans @70%
    2. 3 squat cleans @75%
    3. 2 squat cleans @80%
    4. 1 squat clean @85%
    Percentages calculated from part 1

  • 5 rds Workout

    W 60s, R 30s
    SDHP (30/20)
    Squat Jump to Box
    Push Press (30/20)
    Row Cal

  • Saturday team wod Workout

    Partner WOD

    2 x 18min AMRAP with partner

    A):
    20 T2B's
    30 S2O 50/35kg
    40 Cal row

    Rest 5min

    B):
    20 KBS 24/16 kg
    30 Front squats 50/35kg
    40 Cal row

  • Ke 17.4.2019 Penkki Strength

    Penkki 4x2x max3

    Hybridi-Lankku 5+5+5+5+ (noin 70% penkin maksimista)

    Leuanveto vastaotteella 5x8-12

    Hauiskääntö tangolla 5x10-15

  • Power clean 8 x 3 Strength

    Power clean 8 x 3

    Additional info into comments (percentage work, tech focus, catch depth, tempo, pauses...)

  • WOD Workout

    3 rounds for time
    30 cal row / 25 cal bike /25 skierg
    30 Boxjump @60/50cm
    30 wallball @ 9/6kg
    time cap : 20 mins

  • Endurance Workout

    In teams of 3, amrap 40 min
    This is amrap w/ 80 % effort. Just enjoy.

    person A runs 800 meters
    person B rows
    person C does amrap (for quality, slow)

    15 box step overs
    15 shoulder press w/barbell
    15 KB swing, american
    15 hollow rock
    15 burpee
    50 single unders

    Juoksija on kapteeni. Kun hän tulee juoksulta niin B ja C vaihtavat "pistettä" eli A tulee soutamaan, B siirtyy tekemään amrappia ja C lähtee juoksemaan. Eli vaihdot aina juoksemasta tulleen taistelijan mukaan. Tämä ei max out setti joten rauhallinen tahti.

  • 50min conditioning Workout

    AMRAP 50:
    5min cardio on any machine (row, ski, assault, skillmill).
    30 DU
    20 V-ups
    15 WB 9/6kg
    10 Burpees
    5 Strict pull-ups

    Go easy pace. Keep you heartrate low/moderate. Scale as needed.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed:

    1) 10-10 KB Lateral flexion
    2) 10-15 Banded Pull-Apart

    RPE 3

  • Pe 12.4.2019 Maastaveto Strength

    Maastaveto 5x1x max5 (palautukset 2-3min)

    Sumokyykky 5x5-8 kevyt

    Reverse sidebends 4x15-25 / puoli