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

  • 301221 Torstai Workout

    Partner workout
    For time
    21 thruster 35/25
    15 pull-up
    AMRAP row
    15 thruster 35/25
    12 pull-up
    AMRAP row
    9 thruster 35/25
    9 pull-up
    AMRAP row

    The other one is rowing while partner does thrusters and pull-ups and then they switch.

  • Snatch Drop Strength

    EMOM2 x 5

    2 x Snatch Drop + 1 x OHS
    Kevyet painot

  • Tankolämmittely - Tempaus Workout

    2 kierrosta:

    Tempausotteella, 5 toistoa per liike
    -Potku ja kohautus taskuilta
    -Voimatempaus taskuilta (potku suorille jaloille, ei allemenoa)
    -Tempo valakyykky (3s. alas, 2s. paussi, 1s. ylös)
    -Raakatempaus riipusta (lähtö polvelta, allemeno puoleen väliin)

  • WOD Workout

    Squat Clean technique work ( 8 mins )
    - wod prep

    WOD
    3 mins x 5 sets
    8 Squat Cleans @42.5/30kg
    10 Toes to Bar
    12 Burpees
    Remaining time Cal Bike/Row/Ski
    Rest 3:00
    Repeat for a total of 5 sets

    Goal: Sustainable, repeatable effort each round, with the same Cal output. Other movements unbroken is the goal.
    Rx+: 52.5/35kg

    Exta:
    Single Arm Banded Pushdown: 4 x 15-20 each. No rest.

  • Lepopäivä Workout

    Rest day - what did you do?

  • Torstai 23.12. Workout

    Wod (jos on tulossa tekemään jouluaattojumpan)
    12x20/10
    Sit up
    Air squat
    Down up

    Wod (jos ei ole tulossa tekemään jouluaattojumpaa)
    12x20/10
    T2b
    Db squat
    Burpee

  • BBC Weightlifting - Snatch Workout

    A) Snatch complex: 5 x 3 low hang snatch, ekassa paussi catch:ssa. @74-79%

    B) Snatch grip deadlift 2 x 8 @ 68%

    C) Back squat 3 x 8 @ 68 %

  • Extra Credit 20-12-2021 Workout

    Split Squat Iso Hold: 2 x 30s each. Rest 60s.
    +
    - Active Straight Leg Raises x 60s each
    - Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    EMOM x 16:00
    Minute 1: Unbroken Set of Toes to Bar (max 15)
    Minute 2: 6 each Single Arm Landmine Push Press
    Minute 3: 20 Supinated Grip Inverted Rows
    Minute 4: Rest
    - Goal: Challenging effort. Unbroken on all movements.

    Rx+: 5/3 Bar Muscle-ups + 10 Toes to Bar on Min 1

    Extra:
    DB Floor Press - neutral grip Max reps in 2:00
    - Goal: 50 reps with a light to moderate load.

  • Apuliikkeet Workout

    3 Kierrosta:
    8/8 Yhden jalan maastaveto toinen jalka tuettuna. Neutraali ote.
    15/15m Yhden käden farmari kävely
    10 Maljakyykky kapealla leveydellä. Kanta korotettuna.