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

  • Day 49.2 Workout

    400m Sprint For time

  • Day 49.1 Workout

    100m Sprint for time

  • Every 1:30 x 8 (12min) Workout

    *5+5 DB STOH 15/20kg
    *5 hang power clean 25/35kg
    *3,4,5,6,7,8,9,10 bar over burpee

    -if you fail to do burpees at some round, then next round try to do previous successful round repetitions.

    Score: total repetitions of bar over burpees.

  • Snatch Workout

    For time:
    5 Snatches @80%
    5 Snatches @85%
    - Rest as needed. Try to finish without fails!

  • Voima- perjantai, lauantai Workout

    Penkkipunnerrusta
    __

    LÄMMITTELY
    10 min AMRAP
    45s ergo
    10 face pull kuminauhalla (kevyt)
    5+5 pystypunnerrus kahvakuulalla, pohja ylöspäin
    10-15 istumaannousu
    5-10 penkkipunnerrus stop rinnalla (kevyt)
    __

    PENKKIPUNNERRUS
    2x8, 2x6 @65-70%
    -noin 2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x1-5 leuanveto myötäotteella
    -tee leuanvedot ensin ennen muita apuliikkeitä
    -mahd. haastava variaatio; ohuin mahdollinen kuminauha, kehonpainolla tai lisäpainolla
    -noin 2min lepo sarjojen välissä

    3x8-10 face pull kuminauhalla tai renkaissa (haastava variaatio)
    3x8 kapea penkkipunnerrus käsipainoilla RPE 8
    -1-2min lepo sarjojen välissä

  • Emom 40’ Workout

    EMOM 40

    • Machine
    • Burpee to Target
    • DB Hang C&J 1x12/20kg
    • Rope Jump
    • Rest

    Easy Pace

  • Intervals Workout

    3-5sets:

    12/10cal ski
    6 heavy Db snatch @30/22,5kg
    6 high box jump over
    2 rope climb / scaled 1 rope climb

    rest 2min

    Target under 3min sets, scale DB weight if needed

  • LONG ENDURANCE WITH PUMP!! Workout

    4-5sets:

    3min On / 1min Off
    1) 10-15 ring row / or strict pull up + remaining time bike
    2) 10-15 DB bench / or push up + remaining time row

    EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 32-40min

  • WARM UP Workout

    EMOM x 9-12

    1) machine
    2) inch worm + push up
    3) 20-30s hollow hold

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch gripdeadlift + 5 jumping snatch + 5 snatch balance
    3) machine
    4) 5 kangaroo squat + 5 back squat + 5 OHS