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

  • AMRAP 18min. Workout

    AMRAP 18: Max Calorie Assault Bike
    Every 3:00 (On the 0, 3, 6, 9, 12 and 15):

    50 Double-Unders
    12 Burpees

  • 7 rounds Workout

    (Not For Time)
    3 Strict Handstand Push-Ups
    3 Strict Ring Dips
    3 Push-Ups

  • 3.4.2021 Strength

    Front Squat

    6 x 4 x 78%

    Sendoff 3:00

    Btw Sets 3 box jumps 30/24"

  • Rowing intervals Workout

    E6MOM x 4

    1000m/800m row

  • Perjantai 2.4. Workout

    Every 40s x 5
    3+3 Kb Hang Snatch

    Rest 90s
    Every 60s x 4
    5+5 Kb Hang Snatch

    Rest 90s
    Every 80s x 3
    7+7 Kb Hang Snatch

    Wod
    3 Rounds
    40s work /20s rest
    Push up
    Shp
    Db/Kb Split jerk
    Broad jump

  • Snatch Strength

    Squat snatch (TnG)
    5x3
    * Build to a heavy set.

  • 31.3.2021 Workout

    AMRAP 17

    21/16 Cal Row
    10 Deadlift 120/80kg (Teens 100/65)
    20 Box Jumps
    10 HSPU

  • 31.3.3021 Workout

    EMOM 21

    1 min : 15/12 cal Row
    2 min : Max RMU
    3 min : 2 x Hang Power Clean + 2 x Push Jerks 70/50 (teen 60/42,5)

  • WOD Workout

    20 Minutes on the clock:
    Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

    then

    Remaining time Max Rounds of:
    4 Strict HSPU
    8 C2B Pull-ups
    12 Burpee
    Goal: 4+rounds

  • 17.3.2021 SQUAT STRENGTH PROGRESS 10/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10m + 10m Cross Walk, kuorma (kädet suorana sivulla hartiakorkeus)
    5 SuperMan, hold 5s
    2 - 4 Jumping Chest Pull Ups (myötäote, lähtö suorat kädet, rinta koskettaa tankoa)
    4 Banded Pause Squat (syvyys: 30°+60°+90°)

    --

    1-2 rounds: Clean (Cl) Grip
    3 x [2s Stop Above Knee Clean]
    3 x [Clean High Pull + Muscle Squat Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

    TAKAKYYKKY
    8@50%, 6@65%, 4@80%, 2@90%, 4@80%, 6@65%, 8@50% pal. 3-4min

    KUORMAN KANNATTELU RINNALLA 6s, ty-ote
    6x1@90-95% ty-% pal. 2-3min

    SALI:
    CLEAN PANDA PULL + CLEAN + SPLIT JERK
    2[1+2+2]@nousu 70%, 2[1+1+1]@73%, 2[1+1+1]@76% pal. 2min

    --

    KISA: (Leppävirta)
    CLEAN + SPLIT JERK
    2[2+2]@nousu 70%, 1+1@76%, 81%, 86%, 91%, (93% jos kuleksii) pal. 2min

    OHEISHARJOITEET 2 rounds
    10+10 ANTI-ROTATION LANDMINE, tanko/+kuorma
    5-8 DB PULLOVER, heavy (yläselän tuki penkkiin, korsetti tiukka jalkapohjat lattiassa)

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA