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

  • 11.5.2025 EasyWod Workout

    4 Rounds For time :

    500m Bike / 250m Row ( alternating round )
    10 Push-Ups
    15 Sit-Ups
    20 Air Squats

    TC 12

  • For time Workout

    For Time:

    1 Mile Run
    21 - 18 - 15 - 12 - 9
    Dumbbell Snatch 14/22kg
    Sit Up / T2B
    1 Mile Run

    (Scaled = Run 1200m)
    Time Cap 30min

  • 6.5.2025 Cooper Progressio - omatoiminen Workout

    Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

    Tavoitteesi <- 2500m : 3 x 1000m. Rest 4:00
    Tavoitteesi 2500m -> : 4 x 1000m Rest 4:00

    Pyri juoksemaan samaa vauhtia kuin viime viikolla 800 metrin vedoissa.

  • 5.5.2025 BasicWod Strength

    Back Squat

    5 x 5, building.

    Before each set 4 High Box Jumps

    Go Every 3:30

  • Strength Workout

    Every 1 min for 12 mins:

    1 Pause Power Snatch
    3" pause just above the knee!

    EMOM 12 mins
    1-4. mins: 1 @ 75%
    5-8. mins: 1 @ 80%
    9-12. mins: 1 @ 80+%

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    12 cyclist squat
    6-12 ring dip
    * banded if needed

  • Deadlift Strength

    5 sets:
    3 Deadlifts @80%
    - Singles, no TnG!
    - Rest 2min

  • 21.10.2024 BLOCK BACK SQUAT Strength

    *90°

    3x3@80%, bs-%, rest btw sets 3min

  • 21.10.2024 Workout

    MODERATE-HEAVY WEEK 3/11

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    5x/side CHILD POSE with TWIST modifications
    10x plate GTOH
    5x TRICEPS PUSH UP
    10 step OH DUCK WALK
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
    2x2x[1+1+1+1]@barbell, rest btw sets 1min

    BLOCK NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + HEAVING SNATCH BALANCE
    *the height of the barbell is in the power position, snatch from pwr pos.- hold this position for 2-3 seconds before snatch
    2x1x[2+1+2]@barbell, 2+1+2@up to the maximum of the day, then do 2+1+2@90% of that max, sn-%, rest btw sets 2min, tc 20min

    SHOULDER PRESS + PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck
    3+3+2@barbell, 3+3+2@up to 80%, then DROP SETS 4-5x1x[3+3+2]@-10%, sp-%, rest btw sets 2min

    BLOCK BACK SQUAT *90°
    3x3@80%, bs-%, rest btw sets 3min

    RDL *sn-grip, use straps
    6@75%, 6@80%, 6@85%, sn-%, rest btw sets 2min

    SUPERSET: quality

    hox! Do every other week A2.1 or A2.2

    3 rounds: no shoes - light weight
    A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
    A3. 10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!

    video: SUPINATED BARBELL BENT OVER ROW 0:57

    video: KB GORILLA ROW 0:48

  • EASY: DT prep Workout

    EMOM21:
    a) 8-12 DL
    b) 5-9 hang power clean + 3-6 STOH
    c) rest

    Skaalaus:
    Jos esim. HPC:n tai STOHien tekniikka vielä hakee paikkaansa, voit hyvin myös jakaa nämä nostot eri minuuteille (b: HPC, c: STOH) näin saat enemmän aikaa levätä liikkeiden välillä ja pystyt paremmin keskittymään uuteen liiketekniikkaan. Tekniikan salliessa nosta rautoja kierrosten edetessä.