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

  • Clean and jerk OTM 9x1. Strength

    Clean and jerk OTM 9x1 @ 70 kg. (70 % maksimista eli 100 kg:sta).

  • "DT" Workout

    Warm Up
    3 Rounds:
    2 Minute Machine
    10 Barbell Deadlifts
    10 Barbell Good Mornings
    10 Barbell Strict Press
    -Then-
    Front Rack/Shoulder Mobility and Warm Up to DT Weight

    “DT”
    12 Deadlift
    9 Hang Clean
    6 Shoulder to Overhead
    155/105

    TARGET SCORE
    Target Time: Sub 5 minutes

    Time Cap: 8 minutes

    STIMULUS
    This should be a faster workout with aggressive pacing out of the gate. The barbell will wear down the grip more than anything so be smart with sets to start.
    WORKOUT STRATEGY & FLOW
    Pacing/sets: Unless you can keep unbroken rounds throughout, we recommend something like sets of 11 deadlifts drop, 1 deadlift into 8 hang cleans, drop, 1 deadlift into 1 hang clean into 6 shoulder to overhead - for 1 round. You can keep sub minute rounds with that if you rest minimally between dropping the bar

    deadlift: this is the easiest movement and where you can catch your breath some

    Hang clean: We will be more limited here and need to be smart with our strategy and have BIG hips and always catch in the dip position

    SCALING
    Scale to finish near the target score:
    “DT”
    12 Deadlift
    9 Hang Clean
    6 Shoulder to Overhead
    @ 135/95 OR 115/80 to get near target time

  • Power Clean & Jerks Workout

    For time:
    10@50/35kg
    1 min Rest
    10@60/42kg
    1 min Rest
    10@70/50kg
    1 min Rest
    10@80/56kg
    1 min Rest
    10@70/50kg
    1 min Rest
    10@60/42kg
    1 min Rest
    10@50/35kg

  • 27.5.2020 Kyykky Workout

    Takakyykky 3 x 3 x 95%

    Raakarive + työntö

    1+2x65%, 1+2x70%, 1+2x75% 3 x (1+2)x80%

    Pystypunnerrus 4x4

    Leuka 4 x 10
    TTB 4 x 12

  • 22.5.2020 Workout

    Pystypunnerrus + etukyykky

    5 x (3+8)

    Rinnalleveto + työntö

    10 x (1+1), aloitus 50%

    Russian Twist 4 x 30
    Reverse hyper 4 x 15
    Dipit 4 x15

  • WOD Workout

    3 Rounds for Time
    6-6 One arm KB Thruster @24/16 kg
    12 Toes-to-Bars
    24 Goblet Squats @24/16 kg

    TC: 12'

  • WOD Workout

    AMRAP 8 min
    2-4-6-8.... Double KB Deadlift
    15 m KB Farmers Carry after each set
    @24/16kg
    Rx+ @32/20kg

    Goal: Get close to the set of 16 or more

  • Strength Strength

    Deadlift ( 20 mins)
    6x 2reps
    - deadstop between reps
    - build up to 85-90% and repeat 5 more times

    Between sets
    - arnold press x 8 press
    - use DB / KB (double)

  • Strength Strength

    Strict pull up 5x6

  • 24.5.2020 Home Workout Workout

    EMOM 30 (REPS)

    1 minute : Push Ups
    2 minute : Pull Ups
    3 minute : Sit Ups
    4 minute : Air Squats
    5 minute : burpees
    6 minute : Rest