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

  • Jossun special 4 Workout

    21-15-9 / 18-12-6
    Cal row
    Push press 25/30 35/40 kg

    Timecap 6min
    Rest 6min

  • Jossun special 3 Workout

    21-15-9 / 18-12-6
    Cal row
    Thruster 25/30 35/40 kg

    Timecap 6min
    Rest 6min

  • Conditioning 02-10-2021 Workout

    With a Partner
    7 round each
    Partner 1: 200m Row / Partner 2: KB Farmer Hold during the row
    10 Goblet Squats
    10 Russian Swings

    • Alternate between Row and Hold each round. You'll do 7 sets of each.
    • After the row is complete, both partners do the squats and swings using one KB each (same KBs as used in the hold)
    • 30:00 Cap

  • Fran burner test Workout

    21-15-9
    Thrusters 43/29kg
    Pull ups

    • Tjurnacke sub 5min rx
    • Ninja sub 3min rx

  • Extra Credit 01-10-2021 Workout

    Banded Facepull-apart: Accumulate max reps in 3:00
    +
    - Foam Roll Lats & Thoracic x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 300921 Torstai Workout

    Deload week

    A) Handstand skills

    B) 4 rounds:
    1min handstand walk / wall walk
    1min v-ups
    1min back extension
    1min rest

  • Conditioning Workout

    4x AMRAP 3 min
    3 min rest b/w AMRAPS

    A)
    - 3 hang power snatch
    - 10 ghd sit up
    B)
    - 20 DU's
    - 5 OHS

    Alternate between A & B
    score is total full rounds
    for RX 52/42kg
    scale optiona 48/38kg - 42/35kg

  • Shoulder press Strength

    5x5
    @76%
    Rest 2-3min.

  • BBC Weightlifting - Snatch Workout

    A) Snatch, nousu kolmosilla raskaaseen painoon.
    - Ei tng, ei pudotuksia.
    - Kaksi kertaa sama paino
    - 15 min

    B) EMOM for 6 minutes: 2 Power snatches @ 78-82% of A.
    - Korostetun hidas veto lattiasta polven yli
    - “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

    C) Back squats

    Aaltosarjat: 6-3-6-3-6-3. Nousu mahdollisimman isoon kuormaan. Eli ensin 6 sarja, sitten 3 toiston sarja, uudestaan 6, sitten 3 jne.
    - Muista hyvä, pysty ja leveä asento.
    - Paino koko jalkapohjalla
    - Ei kippaamista eteenpäin.

    D) Accessory:

    3-4 Rounds of:
    7 Muscle snatch kyykystä
    7 Sotts press niskan takaa
    10 Lu raises

    Finisher:
    14-16 x korkea boxhyppy. 2-3 toiston sarjoissa.

  • Tia Workout

    For time:
    100 Shoulder To Overheads (Rx 20/ 15 kg)
    80 Bent over Rows (Rx 20/ 15 kg)
    40 Hang Clean & Jerks (Rx 20/ 15 kg)

    *If you rest perform 25 push ups

    Hard version
    100 Shoulder To Overheads (Rx 30/ 20 kg)
    80 Bent over Rows (Rx 30/ 20 kg)
    40 Hang Clean & Jerks (Rx 30/ 20 kg)

    Time cap 12 minute

    *If you rest perform 25 push ups