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

  • Snatch tech Strength

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    3-Pos snatch
    Up to max 70% in 20min.
    (High hang, from knee, starting position)
    mark 4 of your last lifts

  • EMOM20 Workout

    1. 8 push ups
    2. 4 D ball lifts on the box
    3. 15/15m Mixed carry (OH + f rack)
    4. 10m walking lunge (no weight)
    5. rest

  • At home Program - Day 10 Workout

    Warm up

    Arm circles
    Thread the needle
    push ups

    Part A

    5 sets

    4-8 push press (pause at top)

    (optional doorframe/pull up bar hang in between)

    Part B

    AMRAP 6 min

    5-10 dips
    5-10 single arm rows

    Part C

    3 sets

    15-20 lemon squeeze
    15-20 side plank hip lifts
    1min rest

  • Extra Credit 25-03-2021 Workout

    Low Angle Banded Facepull: 4 x 15-20. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength Workout

    EMOM 12 mins
    1.min : HS hold X 20"
    2.min : chin up hold x 20"
    3.min : REST

    Add 5 sec in each round if you can!
    Rx+ : shoulder taps in HS hold

  • Core Accessory Workout

    3 Rounds For Quality

    30 sec Heel Taps
    10 Tuckups
    30 sec Russian Twists
    10 Tuckups

  • Power Lifting Workout

    Power lifting (3/4)

    Pääliikkeet
    Box squat (boxi taakse) 4x5 (3 min tauko)
    Bench press 4x3 (3 min tauko)

    Apuliikkeet
    Kapea penkkipunnerrus tangolla 3x6 (1 min tauko)
    Weighted chin-ups 3x6 (1 min tauko)

    *Voimanostoon perustuva tunti. 4 viikon proge.

  • AMRAP 8 Workout

    option 1
    3-6-9-12 etc
    Squat Snatches
    T2B
    @35/53

    • grip it and rip it
    • weight should move easily tng ___ option 2 3-6-9-12 etc OHS v ups

  • Box step up Strength

    BB on your back
    3x9 e/s
    90s. rest
    add weight to last week
    make sure that box is not too high and the movement hits posteria chain.

  • WOD Workout

    AMRAP 16:

    10 Pull-ups kipping
    10 Box Jumps w. step down (60/50cm)
    200m Run/ 250m row
    Goal: 5+ rounds