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

  • Vedä ja työnnä vol. 1 Workout

    10 x E2MOM

    Odd: 6-8 deadlift
    Even: 8-12 push up

    (advanced can do ring push up)

  • Clean and Jerk Strength

    High volume linked C&J work
    5,10,15,20
    Try to link all reps smoothly

  • Upper body strenght Workout

    4 rounds, rest 1-2min between movements:
    1) 5 Strict Pull-Up (loaded if needed)
    2) 6+6 Lunge DB Press
    3) 10-16 Landmine Twist or Russian Twist

  • Skills (Ring Muscle Up) 2. Workout

    Activation:
    -Lats

    Practice:
    -Ring MU transition
    -Jumping Ring MU
    -Negative strict Ring MU

    EMOM 8 ( 1-3 reps)
    Choose a demanding progression

  • Partner AMRAP´S Workout

    4 x AMRAP 4

    Alt. A and B / 4min Rest between amraps.

    A) Row 40/30 cal row
    Remaining time amrap wall ball

    B) Row 40/30cal
    Remaining time amrap burpee

  • Barbell Cycling Workout

    CONDITIONING

    Barbell Cycling (3/3)

    E2MOM x3
    10 Power Snatch

    E2MOM x3
    10 Power Clean + Push Jerk

    Overall RPE 4

    First all 3 sets of Power snatches, then 3 sets of C&J. 10 unbroken reps each and rest the remaining time from 2min. There is no rest between switching from PS to CJ.

  • 13.2.2021 Strength

    Squat Snatch 1RM

    1-1-1

    TimeCap 15 minutes.

    Omatoimi:

    Maksimi kuorma jolla tempaus kyykkyyn onnistuu, 15 minuutin aikarajassa.

  • Power Clean Strength

    3 rounds
    4 reps @50-55%
    3 reps @60-65%
    2 reps @70-75%
    rest 2-3 min and repeat.
    Drop and go singles, hit lift every 6-10 sec. Add weight, take a breath and do next reps.

  • 40:20 Workout

    5 rounds for Time;
    Working 40:20 until complete. So 40 seconds on, 20 off.

    60 Double Unders
    20 TTB
    20 OHS 40/30KG

    20 Min TC

  • Soutaa huopaa Workout

    20 min aikana soutakaa parin kanssa niin pitkästi kuin mahdollista. Vaihtakaa 500m välein. Vauhti +8s soutucooperin keskivauhdista.