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

  • Clean & Jerk Strength

    C&J 7x2 every 90 seconds

  • Accessories Strength

    3-4 sets:
    8 Seal Rows (heavy)
    15 Incline DB Lateral Raises
    20 Banded Face Pulls
    1min rest btw sets

  • 19.8.2023 Deload Workout

    EMOM 12

    Minute 1 : 3-7 Strict HSPU
    Minute 2 : 5 Box Jumps 30/24"
    Minute 3 : 10 Weighted Sit-ups ( jalat saa tukea esim painojen alle )

  • Barbel Klubben Strength

    Peaking
    Päivä 8

    A.1) Front squat+push press+jerk 1+1+1 ~10min

    B.1) Front squat+box jump
    3×2+1 @85%

    C.1) Front squat +jerk
    6×1+1 @80%

    D.1) Push press
    6×2 @85%

    3×
    E.1) Hand stand hold 30-60.sec
    E.2) hyperextension on box ×20

  • Speed worx Workout

    A1) Weighted jump with dumbbells 3x6

    A2) sideways drop jump 3x(3+3)
    A3) explosive v-up
    A4) tall clean 3x5x40%

  • 6.9.2023 Warmup Workout

    1:00 + 1:00 Banded Triceps Stretch
    0:30 Banded Pass Trough
    0:30 + 0:30 Calf Stretch on Post
    1:00 + 1:00 Couch Stretch
    3 Min Echo Bike
    3 Rounds
    " Cindy"

  • Conditioning Workout

    5 rounds:
    20/16cal Row
    20/16cal Ski
    15/12cal AB
    200m Skillmill Run
    2min Rest
    - Take it easy, just keep moving!!!

  • Partner Workout Workout

    2x AMRAP 6:
    Partner 1: 45sec Sandbag Bearhug Hold 60/40kg
    Partner 2: Max cal AB
    - Partner 2 can work only when partner 1 holds the bag
    - Switch after each Sandbag Hold is completed. Score is total calories.

    Rest 5min btw AMRAPs

  • "We Got Balls" (Practice run) Workout

    For Quality and rhythm:
    1–2–3–4–3–2–1 Sync Shuttle Run (2x7,5m)
    10–15–20–20–20–15–10 WB 9/6kg 305/274cm

    Yksi viivajuoksu on 7,5m edestakaisin = 15 m yhteensä. Juoksu synkronoidaan kummassakin päässä. Wall ballit saa jakaa miten haluaa.

  • "Power Monkey" Workout

    For time:
    4-8-12 reps of :
    Alt. DB Hang Power Clean to OH 22,5/15kg
    T2B

    ————— Rest 2min —————

    12-8-4 reps of:
    T2B
    Alt. DB Hang Power Clean to OH 22,5/15kg