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

  • 16.12.2022 Hang Squat Clean & Jerk Workout

    On The 2:30 x 6 Sets :

    Set 1 : 3 Reps @ 63%
    Set 2 : 3 Reps @ 75%
    Set 3 : 2 Reps @ 78%
    Set 4 : 1 Rep @ 83%
    Set 5 : 1 Rep @ 86%
    Set 6 : 1 Rep Heavy Single Attempt

  • 16.12.2022 Warmup Workout

    1:00 Active Samson
    1:00 Front rack Stretch on Box
    1:00 Banded Front Rack Stretch ( Each )
    1:00 Pigeon pose on Box ( Each )
    5:00 Cardio

  • Snatch technique Strength

    8 Sets:
    - 3 Pausing hang power snatches (5 sec pause in catch)
    Keskity mahdollisimman räjähtäviin toistoihin. Pidä painot sellaisina, että ne tukevat tätä tavoitetta.

    6 Sets:
    - 2 Pausing high hang squat snatches (3 sec pause in catch)
    Keskity mahdollisimman nopeaan tangon alle menemiseen. Pidä painot sellaisina, että ne tukevat tätä tavoitetta.

    Molemmissa liikkeissä nosta painoja vähän verrattuna viime viikolla tehtyihin nostoihin.

  • Kettlebell Workout

    Amrap 3’+1 min Rest x Synchro work with Partner
    1. Alt Front Rack Reverse Lunge
    2. Thruster
    3. Single Leg Deadlift
    4. Bulgarian Split Squat
    5. Front Rack Single Leg Squat to Box
    6. Front Rack Cossack Squat
    7. Deadlift
    8. Russian Swing

    @double24/16

    Afterparty
    100 m Farmer’s Carry @double32/24

  • WOD: Machine, rkbs & box jumps with Partner Workout

    AMRAP14 w/ partner - ygig:
    20 / 16 cal machine
    30 russian kbs (32 / 24)
    40 box jump (60/50)

  • Taylor Workout

    4 rounds for time of:

    If you've got a 20 lbs/14 lbs vest or body armor, wear it.

  • 14.12.2022 Back Squat Strength

    On the 2:30 x 6 Sets:

    1 Set : 7 Reps @ 65%
    2 Set : 5 Reps @ 68%
    3 Set : 3 Reps @ 70%
    4 Set : 7 Reps @ 68%
    5 Set : 5 Reps @ 70%
    6 Set : 3 Resp @ 73%

  • Torstai 24.11.22. BASIC Workout

    Treeni 2
    Warm Up (10 min)
    2 rounds
    1:30 cardio machine
    20 plate hops
    10 gtoh + halo
    10+10m bear crawl (forward/backwards)
    10m lunge walk + reach up

    Gymnastic Skills (15-20 min)
    Kipping Pull Up (you can use band for help)
    Double Under Practises

    Metcon
    Easy&Treshold pace for 20-25 mins
    2 min easy cardio/double under training
    4-6 burpee kipping pull up / 4-6 burpees + 4-6 ring rows
    6+6 single arm db oh lunge walk
    12-16 alt leg v-ups

  • Recking ball Workout

    AMRAP 10
    3 Rope Climbs
    14/10 cal row
    9 dbl Dumbbell Squats

    2x 22,5 / 15

  • Diane prog Workout

    2 rounds for quality of:
    Choice Machine, 1 min
    10 banded GM
    7 ring row
    5 push up
    20s. hs hold

    EMOM 12
    30s. Du's
    3 Deadlifts
    3 Handstand Push-Ups

    Option 1
    102/70kg

    Option 2
    70/47kg

    Option 3
    45/35kg