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

  • 6x3 Power Snatch Strength

    6x3 Power snatch @ 75%
    - Rest 2-3min btw

  • OHS Workout

    Accumulate 2min in the bottom of overhead squat.
    - Empty barbell
    - Post the number of how many tries it took. Goal is to get it with only 1 try.

  • Handstand Practice Workout

    Intense HS hold / -walk practice for 10min.

  • "Omatoiminen WOD" Workout

    "31 Heroes"
    Teams of 2
    AMRAP 31:
    8 Thrusters (70/50kg)
    6 Rope Climbs
    11 Box Jumps (75/60cm)

    *400 Meter Continuous Run with DB (22.5/15kg).

    • Toinen etenee amrapin toistoja, kun toinen juoksee... Juoksijaa vaihdetaan 400m välein.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    Gymnastic Ab-Work

    1-2 rounds

    RPE 3-4

  • Oh S**t... It's burpee Nancy Workout

    5rounds:

    15 OHs @ 42.5/30kg
    15 burpees

    15min Time Cap

  • 8/15/19 Workout

    Warm up(8)
    10 pik n grass
    10 plyo

    10 single leg deadlift
    10 jax

    10 knuckle draggers
    10 jing jang

    10 walking front kicks
    10 cal airdyne

    Mobility(4)
    1:00 min front rack stretch
    1:00 min elevated child's pose

    Weightlifting(15)
    bench or strict press 4x1 @90% of 1rm

    Workout(12)
    Amrap 12
    4 burpees
    4 hanging knee raise-k2e-challenge up-toe to bar
    4 wallballs 16/12-challenge up-20/14

    Opt(12)
    1600m walk/run
    5x5 ghdsu
    gym 🐐
    snatch practice
    4x1 jerk

    Finisher
    30 w-raise
    60 double crunch
    1:00 min IT stretch

  • Optional accessory Workout

    Optional Accessory:
    STRENGTH

    2-3 rounds, rest as needed

    1) 10+10 DB Row or Meadows Row
    2) 10+10 Single Arm Lateral Raise

    RPE 3+ to 4

  • WOD Workout

    Intervals
    4 Rounds
    15 Double DB G2OH 22,5kg/15kg
    15 Over/Under 60/50cm
    Goal: Sub 2 min for each round
    Rest :90 sec between each round

  • Interval Workout

    EMOM 12
    1. HS hold 25 sec
    2. Chin up hold 25 sec
    3. rest

    • each round add 5 sec to each movement (25,30,35,40)