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

  • Accessories Workout

    4 rounds, for max time:
    15 Strict Presses 20/15kg
    15 HR Push-ups
    30s HS Hold
    - Rest 1:30 btw rounds

  • 20 min parin kanssa Workout

    20min parin kanssa

    5-10 käsilläseisontapunnerrus
    10 raaka tempaus 43/30kg
    15 boksin yli askellus kpn kanssa 22.5/15kg

    Pari vaihtuu täyden kierroksen jälkeen.

    Toistomäärä/paino siten, vauhti pysyy hyvänä koko harjoituksen ajan.

  • Snatch Workout

    EMOM 10
    1 squat snatch + 1 snatch balance
    - 2s pause at catch both movements
    - technical weight

  • Bench Press Strength

    Bench Press 4 x (3-2-1) @85%

    Complete as 4 rounds of:
    3 Bench Presses @85%
    Rest 40 secs
    2 Bench Presses @85%
    Rest 20 secs
    1 Bench Press @85%
    Rest 3 mins

  • Pe 23.12.2022 alakroppa + vatsat Strength

    Jefferson curl 3x10
    -alle 140kg mavettajat: 20 kg, 140-200kg: 30kg, yli 200kg: 40kg

    Etukyykky 5x5x40%

    Suorinjaloin mave 3x15x40%

    SitUps x20 - Sivutaivutus x20/puoli - Jalkanostot maaten x20
    -3 kierrosta (tee 1 kierros aina putkeen)

    Kyykky 4x6
    -päinvastainen tekniikka eli jos kyykkäät suht kapealla ja tanko niskassa, ota nyt leveä jalka-asento / tanko alemmas hartioille ja päinvastoin
    -semikevyt = 40-60%

  • Split Jerk Accessories Workout

    4-5 Sets of:
    3 Split Squats
    3 Split Stance Strict Presses
    3 Split Jerks
    - Unbroken set of 9 reps
    - Go light and focus on technic and movement. Just a barbell if needed.
    - Rest 2min btw sets

  • 241222 Lauantai Workout

    "12 Days of Christmas"

    1 Power clean 60/45
    2 Hang squat clean 60/45
    3 Jerk 60/45
    4 Front squat 60/45
    5 Deadlift 60/45
    6 Bar over burpee
    7 Push-up
    8 Jumping lunges
    9 Sit-up
    10 KB Swing 24/16
    11 KB thruster 24/16
    12 Burpees

    Flow of the workout:
    1 power clean
    2 hang squat clean + 1 power clean
    3 jerk + 2 hang squat clean + 1 power clean....

  • New Year’s Team WOD 🥂🍾 Workout

    🥂🥂“SAY GOODBYE TO 2022”🥂🥂🥂

    Teams of 4

    Part “A”
    It’s a 3 rounder for each team!
    EMOM 12 mins for max reps/cals (31 sec work each min)
    1. Min : cal row/bike/ski
    2. Min : USA KB swing@24/16kg
    3. Min : Double under
    4. Min : Thruster @43/30kg

    Score is total reps/cals completed by the team!

    Rest 5 mins

    Part “B”
    Amrap 12
    Partner 1 & 2 for 6 mins - Partner “Cindy”
    Partner 3 & 4 for 6 mins - Partner “DT”@60/43kg
    At 6 min mark switch station!

    Score is total rounds and reps completed for each benchmark!

    Rest 5 mins

    Part “C”
    For time:
    12 rounds
    20 Team sit up
    22 Team burpee
    NO TIMECAP!

    Score is Total time minus reps completed in part “A” and “B” which means seconds in Part “C”

    🍾🍾🍾Happy New Year!!!🍾🍾🍾

  • Maanantai 26.12.22. FN (omatoimi) Workout

    Viikko 52
    Treeni 1
    Warm Up
    2 rounds
    2:00 cardio machine
    10 burpees
    20 reverse lunges / lunges forward
    15 tuck ups
    5 shoulder press
    5 back squats

    Strenght
    Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
    Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
    rest 2-3 min bwn sets

    Accessory Work
    3 rounds
    10 double db bench press
    15 ring row vastaotteella
    20 air squats
    25 abmat sit ups
    rest 1-2 min

  • 4 sets for AMRAP 4 Workout

    3 hang power cleans (43/61 kg)
    6 shoulder-to-overheads
    9 lateral burpees over the bar
    12 pull-ups
    – Rest 2:00 between rounds.

    Scaled WOD
    4 sets for AMRAP 4:
    3 hang power cleans (15/20 kg)
    6 shoulder-to-overheads
    9 burpees over the bar
    6 jumping pull-ups
    – Rest 2:00 between rounds.