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

  • 27.4.2022 Workout

    For time:

    Run 800m
    20 Thrusters 60/42,5kg
    10 Rope Climbs

    ( 10 - 15 )

  • 27.4.22 Workout

    AMRAP 6
    2-4-6-8...reps of:
    pull ups
    toes to bars
    burpees to target

    rest 3min

    AMRAP 6
    2-4-6-8...reps of:
    box jump overs
    alt. db snatches @20/15kg (vuorokäsin)
    alt. one arm db thursters @20/15kg (vuorokäsin)

    rest 3min

    AMRAP 6
    2-4-6-8...reps of:
    handstand push ups/push ups (valitse toinen)
    deadlifts @70/50kg
    squat jumps

  • 26.4.22 Strength

    Every 90s x6
    - 2 snatch (squat or power)
    build up in weight

    Jos vain kyykky on mahdollinen, tee kyykkyyn

  • Extra Credit 26-04-2022 Workout

    Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.
    +
    - Prayer Stretch x 60s each
    - Scorpion Stretch x 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 26.4.2022 Workout

    For time:

    10-8-6-4-2

    Wall Walk
    Devils Press 2x22,5/2x15

    ( 6 - 12 )

  • 22.-24.4.2022 SNATCH Strength

    3x1@MAX

  • NBT Workout

    45 min Amrap with a partner
    (You Go I Go)

    10 Power snatch 60/40kg
    20 Box jump over
    20 T2B
    20 HSPU
    20 1-ARM DB Push press (heavy)
    60 DU
    10 rMU/bMU / C2B / Pull-up
    10 1-ARM Devil’s press

  • SQUAT CLEANS Strength

    Squat clean 6x1x90%

  • 20.4.2022 Workout

    MEDIUM-HEAVY WEEK / +MASTERS SM 6/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    3 INCHWORM ONE LEG PUSH UPS

    8x DYNAMIC HALF CHILD POSE +
    5x 90/90 HIP LIFT

    5 SIDE PLANK RAISE + ROTATION

    30 sec HANDSTAND HOLD

    MUSCLE SNATCH + SNATCH BALANCE
    3[3+3]@painotanko/tanko pal 2min

    HIP SNATCH no dip
    3x4@nousu 50% te-% pal 2min

    POWER SN + SNATCH
    2[2+1]@50%, 2[1+1]@60%, 2[1+1]@71% te-% pal 2min

    --

    CLEAN + SPLIT JERK
    2+1@50%, 1+2@50%, 2+1@60%, 1+2@60%, 2+1@70%, 1+2@70%, 1+1@76% ty-% pal 2min

    BOX JUMP 4x5 pal 2min

    FRONT SQUAT
    4x4@nousu ty aloitus rautaan pal 2min

    ACCESSORIES:
    3x20 step ONE HAND OH LUNGE, BD/KB
    3x8-12 DIPS
    3x8-12 SISSY SQUAT, BD/KB

  • Conditioning Workout

    6 rounds, go every 3min, alt. btw:
    A.
    15/12cal AB
    15 Box Jump Overs 60/50cm
    B.
    20/16cal Row
    30 Push-ups