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

  • Partner Conditioning Workout

    For Calories:
    5min Row
    1min Rest
    5min Ski
    1min Rest
    5min AB

  • Conditioning 16-06-2023 Workout

    PERFORMANCE
    AMRAP x 21 MINUTES
    100 Double Unders
    50 Wall Balls @20/14
    35 Toes to Bar
    20 Deadlifts @100/70kg
    75 Double Unders
    40 Wall Balls
    25 Toes to Bar
    15 Deadlifts @125/85kg
    50 Double Unders
    30 Wall Balls
    15 Toes to Bar
    10 Deadlifts @140/95kg

    FITNESS
    AMRAP x 21 MINUTES
    150 Single Unders
    35 Wall Balls @light
    25 Kip Knees to Chest
    15 Deadlifts @ light+
    100 Single Unders
    25 Wall Balls
    15 Knees to Chest
    10 Deadlifts @ moderate
    75 Single Unders
    15 Wall Balls
    10 Knees to Chest
    5 Deadlifts @ moderate+

  • Heartbreak Kid Workout

    3 Rounds:
    10 Front Squats 60/45kg
    20 C2B
    50 DU

  • WOD Workout

    2-3hlön tiimissä 17min AMRAP

    500m/1K soutu/hiihto TAI pyörä
    4 Köysikiipeilyä tai köysileukaa
    8 Raakariveä 40-45%

    *Yksi tekee kerrallaan.

  • EasyWOD 12.6.2023 Workout

    Voima
    E3MOM, 4 rounds
    8-12 Goblet squat

    WOD
    For Time
    15 - 10 - 5
    row cal
    push up (matala tanko)
    sit up

  • 12.6.2023 2x & 3x per WEEK TRAINING Workout

    SUPERHEAVY WEEK 11/15

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    --

    DOWNWARD FACING DOG with
    10x CALF RAISE/LEG EXTENSION &
    3-5x ALTERNATING LIZARD with HIP EXT. ROTATION &
    COSSACK SQUAT with KNEE TAPS or HAND SUPPORT SIDE SQUAT

    6+6 KNEELING THORACIC ROTATION kämmen takaraivolla, päkiällä polvillaan peppu kantapäissä kiinni

    6x 1-LEG DEADLIFT with OPPOSITE ARM & 6x 1-ARM BENT OVER ROW *plate

    10+10 MODIFIELD DEADBUG jalka koukussa ja ristikkäinen käsi työntää polvea vasten, vapaata jalkaa nostetaan suorana/koukussa läheltä lattiaa kohti kattoa sekä vapaa käsi kurottaa kohti kattoa lähelle koukussa olevaa jalkaa

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *jerk grip
    3+3 REVERSE LUNGE THRUSTER
    5 DEADLIFT
    5 GOOD MORNING OH on the toes
    5 BENT OVER ROW

    2x 3-POSITION CLEAN *floor + below knee + hip
    2-3 PUSH PRESS
    3+3 SPLIT JERK
    2-3 POWER JERK
    2-3 SQUAT JERK

    PUSH PRESS
    2x1@90-94% push press-% pal 2min

    POWER JERK
    2-3x2@90-94% power jerk-% pal 2min

    CLEAN + SPLIT JERK
    2-3[1+1]@90-94% jerk-% pal 2min

    LUNGE
    3[6+6]@70-80 jerk-% pal 3min

    DEAD BACK SQUAT (~90° - ~80°)
    5x1@80% *rest for 90 sec between reps

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    5 TRICEPS PUSH UP

    3+3@up to 36-40% sp-% HALF KNEELING ARNOLD PRESS w/ DB

    8-12 1-ARM TRICEPS PUSH DOWN, BANDED

  • 140623 Keskiviikko Workout

    A) Handstand walk skills

    B) 4 rounds
    In 90s
    20 DB hang snatch 22,5/15
    AMRAP handstand walk / wall walk
    90s rest

  • Strength+Skill Workout

    A) 2 SETS: 5 Pike Push-Ups (abmat, floor, deficit)
    B) 2 SETS: 2 Wall Walk with 4 Alt. Shoulder Taps each rep
    C) 2 SETS 3 Strict Handstand Push-Up (abmat, floor, deficit) or 5 Box Pike Push-Ups (abmat, floor, deficit)
    RPE 5

  • Front Squat Strength

    8 sets of Front Squat
    Set 1: 3 @60%
    Set 2: 3 @65%
    Set 3: 2 @75%
    Set 4: 1 @80%
    Set 5: 1 @85%
    Set 6: 1 @90%
    Set 7: 1 @95%
    Set 8: 1 @100%
    - Rest 2-3min btw sets

  • For quality Workout

    WOD / EASY:

    EMOM25
    a) DB complex
    b) pistol squat / weighted alt. box step up
    c) KB flow
    d) 3-5s negative HSPU / wall supported HS practice
    e) rest

    Work 30-45s / min.

    Db complex: Floor press - Turkish get up (upwards) - db hang snatch - TGU (downwards). First full complex for L, then R.
    Kb flow: [Fort Diemerdam I](

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