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

  • 15.11.2022 Clean Complex Workout

    5 Sets Of:

    Clean Pull + Power Clean + 2 x Push Jerk @ 75 - 80%

  • 221122 Tiistai Workout

    A) Rowing progression VK 3/4
    3x4min on / 4min off
    Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

    B) Accessory
    On the minute for 6min
    1. KB turkish get-up (alternating)
    2. Rest

  • 21.11.2022 BasicWod Workout

    4 x Max Reps Back Squat in 1:00 @ 0,60% BW

    Rest 3:00 Between Sets.

  • Conditioning Workout

    3 rounds
    400/300m row/ski or 800/600m bike
    21 wall ball
    12 pull up

    -at 15:00-

    3 rounds
    400/300m row/ski or 800/600m bike
    21 USA swing
    12 toes to bar

    Time cap: 13 min. on each workout.

  • 24.10.2022 BasicWod Strength

    Back Squat

    4 x 3

    Go Every 3:00

  • OHS & Burpees Workout

    Every 3mins for 9min (3 rounds):
    10 OHS, pick load
    10 Bar Over Burpees
    10 OHS

  • Mobility Workout

    Liikeparit 2 kierrosta: 3min/liike, 1,5 min/puoli

    • 1. Liikepari
    1. Lonkan ulko+sisäkierto boksilta
    2. Nilkan koukistuksen mobilisointi kahvakuula polven päällä
    • 2. Liikepari
    1. Nilkan traktio kuminauhalla
    2. Pohjenousut korokkeelta yhden jalan eksentrisellä laskulla
    • 3. Liikepari
    1. Lonkan traktio kuminauhalla
    2. Staattinen askelkyykky korokkeelta (lonkan sisärotaatio) 10+10 + amrap jalan käännöt polvet koukussa istuen ja lantion ojennus

  • WOD: Machoman w/ rowing Workout

    E2:30 x5
    3 power clean
    3 front squat
    3 jerk
    9/6 cal row

    Target: work ~1min per round. Rx: 60/45 on the bar.

  • STRENGTH Strength

    Every 2:00 for 7 sets:
    3 front squats
    – Rest for the remaining time in the 2:00 clock.
    – Use at least 60% of your best front squat and
    Increase load across as many sets as possible.

  • 16.11.2022 Shoulder Press Strength

    3 Sets Of 2 @ 85 - 90%