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 Cardio Workout

    With a Partner
    8min Max Cal. On a machine

  • 21-15-9 FT "Elizabeth" LT/Stamina Workout

    For Time:
    21-15-9
    Squat Cleans -> Hang Squat Clean
    Ring Dips -> HR Push-ups ->pushup ->box

    RX: 61/42,5 kg + RD
    blue: 52,5/32,5 kg + HR pushups
    orange: 35/25 kg + pushups
    yellow: 30/20 kg + box pushups

    the goal is to go fast and keep moving, thinking of this as a workout that should BURN and hit your breathing more than it should be challenging to do the reps. Break up the sets as needed to maintain a continuous pace.

  • Every 90 seconds x 5 Strength

    1 Power Clean + 2 Front Squats

    Keep in mind you’ll be taking your skills from this strength session with you into the workout. Focus on tight, high quality movement. You’ll be going every 90 seconds, so visualize in the rest times. The brain can’t really tell the difference between imagined experience and real, so doing a few visualized reps during your rest can pay off. Keep yourself tight, keep the bar close, jump hard, and pull yourself back down to catch and stand. Don’t chase weight here unless technique is solid.

  • Snatch Grip Push Press 5x2 Strength

    5 sets of 2 Snatch Grip Push Press from behind the neck

  • Partner WOD Workout

    For Time: Partner wod (you Go, I go )
    2 rounds
    10 Rope Climb
    20 Back Squat 70/45kg (from floor)
    30 HSPU kipping
    40 Cal Row
    Timecap: 20 mins

  • EMOM 20min Workout

    odd mins
    10 x Pull Ups
    15 x Push Ups

    even mins
    4 x DL @ 75-80%1RM

  • Deload week easy conditioning Workout

    Conditioning WOD

    3 rounds in 34 minutes. Quality only!

    1) 2 minutes row
    2) 2 minutes rest
    3) 2 minutes wall ball over the shoulder
    4) 2 minutes rest
    5) 2 minutes DU
    6) 2 minutes rest

  • Pressiä ja leukoja Strength

    E3MOM x 5 (15 min)
    Push Press x 3 reps 80% of RM
    Strict Chin Up x 3 Vastaotteella, voi ottaa lisäpainot

  • Lyhyitä tehoja!! Workout

    5 x AMRAP 3 min:

    10 Pull-Ups
    15 Push-Ups
    20 Sit-Ups
    25 Air Squats

    3 min välit Amrapeissa, jatka siitä liikkeestä johon jäit.

  • BBC Weightlifting - Snatch Workout

    A ) Snatch + snatch balance
    - This is a primer. Climb up to a heavy set that moves well and then move on to B.

    B ) Snatch singles. Build up to the heaviest snatch with singles.