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

  • Strength Strength

    Power Jerk+Split Jerk

  • Running technique Workout

    By Eve

  • "burn notice" stamina Workout

    AMRAP 12 min

    50 Push-ups → Box
    30 Strict Pull-ups > banded > ring row
    50 Pistols > box > lunges

  • Back squat Strength

    12-10-8-5-3 rep AHAFA, 2 min rest

    Hips Back
    As opposed to what we have talked about with the front squat - hips down - with the back squat, think hips back. Due to the different loading position of the back squat it requires the hips to be farther back to keep the weight of the middle of your foot. This will also bring more of the posterior chain into the movement and allow you to lift more weight than in the front squat.

    Be careful putting the bar behind the back with anyone who doesn’t understand how to bail. Not that anyone should be bailing here, but any time we do backsquats, it’s important to take the safety considerations into account. BLUE and PURPLE should build to a heavy set, all other LEVELs should build too, but only to a moderate weight that allows for perfect technique.

  • Grip Finisher Workout

    “Grip Finisher”

    4 rounds grip finisher:

    30 sec dead hang
    25m plate carry on fingers (räkki ympäri, pyri pitämään kiekoista kiinni vain sormilla)

    *Liikkeet aina putkeen / kierros

  • Accessory work Workout

    4×12 2-arm DB Arnold press (seated on floor, legs straight)

    4×10 DB side lateral raise

    3×10 KB upright row

  • Conditioning 15-09-2019 Workout

    For time:
    2k Row
    30 Power Snatches @42.5/30kg
    1k Row
    20 Power Snatches
    500 Meter Row
    10 Power Snatches

    • 25:00 Time Cap

  • Takomo Gymnastics Workout

    A.) HS walk practise
    -asento
    -painonsiirto
    -kolme eri tekniikkavaihtoehtoa
    -harjoittele laadulla

    B.) 3 rds
    plate step-ups 20 reps (10/10)
    Plate windmills 20 reps (10/10)
    hollow hold 30 sec
    rest 1 min

  • "Omatoiminen WOD" Workout

    A.
    Run 400m (easy)
    2 rds:
    8-12 KB swings
    6-8 Box steps / Box jumps
    6-8 Active shoulders
    10-15 Hollow rocks

    Run 400m (moderate/hard)
    2 rds:
    6-8 Deadlift
    6-8 Box jump overs
    6-8 Knee rises / T2B

    B.
    Buy-In: 1.6km Run
    21-15-9:
    Deadlifts (102.5/70kg)
    Box Jump Overs
    Toes to Bar
    Cash-Out: 1.6km Run

    Scale if needed:
    * Deadlifilt: ~55-65%
    * Run: ~2min./400m = ~8min./1.6km
    * Reps: 15-12-9

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    5min AMRAP:

    10m Double KB Overhead Walk

    After each 10m do 3 Double KB Thrusters + 6 Burpees

    RPE 4 or go by feel