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

  • Extra Credit 23-03-2022 Workout

    40-30-20-10 @light band
    Banded Pull-throughs
    Banded Face-pulls
    Double Leg Banded Hamstring Curls
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • SQUAT CLEANS Strength

    Squat clean 10x2x70%

  • "Mega pitkä" Workout

    0-14 min
    Amrap
    20 cal ergo
    10 Wb
    (Takaseinä)

    15-29 min
    EMOM
    4-8 DB Snatch 22.5/15
    4-8 Box Jump over
    (keskellä)

    30-44min
    Amrap
    5 T2B
    5 HSPU
    5 OHS 30/20kg
    (vihreä seinä)

    45-59min
    7 rds
    Run 200m (2rds käytävässä)
    15 KB Swing 24/16
    ( oven vierus / pieni puoli)

    60-74 min
    Amrap
    5 Pull up
    10 Push Up
    15 Sit Up
    (Kuvaseinä)

    75-89 min
    EMOM
    Odd min 8-12 Thruster 30/20kg
    Even min 8-12 SDHP 30/20kg

  • HANG SNATCH + SNATCH BALANCE Strength

    Hang snatch + snatch balance 6x(2+2) x 60%

  • Laite + 2 liikettä Workout

    2 km soutu/hiihto tai 4 km pyörä
    100 askellus laatikolle
    50 kahvakuulaheilautus
    1 km soutu/hiihto tai 2 km pyörä
    50 kahvakuulaheilautus
    100 askellus laatikolle
    2 km soutu/hiihto tai 4 km pyörä

  • Rowing Intervals Workout

    Each for time:
    10 x 250m Row
    - Rest 1:30 btw sets

    Goal:
    This work:rest ratio is way over 1:1, so take advantage of the extra rest and push yourself on each interval to a max effort to test your threshold.

  • Deadlift Strength

    5 sets of Deadlift
    Sets 1-3: 7 @70% 1RM
    Sets 4-5: 5 @80%
    - Rest 2min btw sets.
    - All reps must be deadstop reps.
    - Use straps if available.

  • Lepopäivä Workout

    Rest day - what did you do?

  • CrossLifting Workout

    A,
    2 RM overhead squat from floor
    - build to max weight in 15 mins
    - optional : practice OHS @70% load

    B,
    2 rounds for time
    20 power snatch @43/30kg
    20 front squat
    20 deadlift
    20 bar over burpee
    1 mins REST
    Goal : sub 8 mins each round
    Timecap : 18 mins

  • WOD Workout

    21-15-9
    Sumo Deadlifts @100/70kg
    DB Box Step-ups total @22,5/15kg @ 50cm box
    Timecap: 10mins

    Extra:
    Rower Hamstring Curls: 3 x 8. Rest 60s.