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

  • Warm up and strength Strength

    1:00 easy row
    0:30 moderate row
    0:15 fast row
    X2

    Then snatch grip barbell warm up

    Power snatch
    EMOM x 10
    2 Power snatch
    *increasing in weight for quality. Focus on technique and form

  • Conditioning 21-08-2021 Workout

    40:00 AMRAP with Partner
    5000m Bike
    2000m Row
    6 x Stairs

  • Strength Workout

    Strict gymnastics
    EMOM 16
    1. Negative dragon fly x 3 (8 sec lowering)
    2. Ring push up 8-10 reps
    3. legless rope climb 1-2
    4. rest

  • Tabata biceps & triceps Workout

    8x 20sec ON / 10sec OFF:
    - DB bicep curl 2x15/10kg
    - Push-up

  • Morning Intervals Workout

    4x
    New Interval every 8th minute

    20/15 Cal. Row
    20 Squats
    15/10 Cal. SkiErg
    16 DB Snatches
    15/10 Cal. Assault Bike

  • 280821 Lauantai Workout

    Every 4min for 4 rounds
    15/12 cal row
    12 box jump
    9 one arm DB squat snatch 22,5/15

  • AMRAP's Workout

    AMRAP 4:
    21/15 Cal Row / Bike
    21 Pull up
    21 Front Squats 40 / 30 kg

    Rest 4 Minutes

    AMRAP 4:
    15/12 Cal Row / Bike
    15 Pull up
    15 Front Squats 50 / 35 kg

    Rest 4 Minutes

    AMRAP 4:
    9/6 Cal Row / Bike
    9 Pull up
    9 Front Squats 60 / 40 kg

  • 25.8.2021 Workout

    KEVENNETTY - / HUOLTOVIIKKO

    LÄMMÖT

    1-2 rounds:

    4 BANDED PAUSE SQUAT (syvyys: 30°+60°+90°)

    5 + 5 DEAD BUG - työnnä kättä kohti kattoa hartia irti lattiasta ulos hengityksellä ja sisään hengityksellä palauta hartia lattiaan ja suorista toinen jalka

    5 + 5 SingleLeg SIT TO STAND - low box - seiso yhdellä jalalla, istu boxille ja nouse ylös, kädet suorana edessä - kuorman kanssa tai ilman

    5 BAND PULL APART T - AI - IA - W - YT - IW - vie kuminauhaa peukku edellä

    5 + 5 HIP AIRPLANE

    TEMPAUS TEKNIIKKAA n. 40min

    SN PUSH PRESS + SNATCH BALANCE + pause OHS pohjassa
    2+2+1@50%, 2+2+1@55%, 2+2+1@50%, 2+1+1@60%, 2+2+1@55%, 2+1+1@65%, 2+1+1@60%, 2+1+1@68%, 2+1+1@65% te-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta

    8+8 WEIGHT TRANSFERS FROM BEAR - karhunkäyntiasennossa DB/KB kuljetus tukikäden luota toisen viereen

    5-8 PRONE BODYWEIGHT PULLS - lattialle vatsalleen, kämmenet lattiaan (leuanveto leveys) "työnnä" kroppa alas ja vedä "ylös" - jos helppo laita kuminauha nilkkoihin vetämään kroppaa "alaspäin"

    5+5 ISOMETRIC SINGLE LEG SISSY SQUAT - nouse päkiälle, mene puolikyykky asentoon kädet suorana eteenpäin, pidä asento 10-15s

    12-15 BENCH - tanko, kevyt kuorma

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

  • Burpee box jump-overs and deadlifts Workout

    Complete as many rounds as possible in 10 minutes of:

    3 burpee box jump-overs
    3 deadlifts
    6 burpee box jump-overs
    6 deadlifts
    9 burpee box jump-overs
    9 deadlifts
    Etc.

    Men use 24-in. box and deadlift 225 lb.
    Women use 20-in. box and deadlift 155 lb.

  • EMOM x24 Workout

    1. Row/Bike
    2. KB swing
    3. Burpee Box jump over
    4. T2B
    • You choose reps.