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

  • 30.12.24 Strength

    SNATCH COMPLEX

    3x 2 snatch + 2 hang snatch @75%
    3x 1 snatch + 1 hang snatch @80%

    Every 2min

  • Torstai 19.12.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    10 gtoh + halo
    10 plate row
    5+5 plate press
    5+5 single leg rdl with plate
    then some barbell prep for power snatch and pc/pj. Skill part.
    then perform strenght part and after it go for metcon.

    Strenght
    5x5 devils press with double dumbbells , building in weights
    rest 1.5-2.5 min bwn sets

    Metcon
    EMOM 8
    odd : row or ski x 30 sec @20 min pr pace
    even : power snatch x 4 reps @light/mod weight

    EMOM 8
    odd : air bike / bike erg x 30 sec @20 min pr pace
    even : power clean + push jerk x 4 reps @light/mod weight

    2 min rest bwn emom's

  • Stamina Workout

  • METCON Workout

    For time:'

    3rounds:

    21cal row
    15 ttb
    9 c&j @60/40kg

    TARGET UNDER 7MIN / TIME CAP 9MIN / SCALE REP SCHEME IF NEEDED --> 15-12-9

  • "Juurakko" Workout

    Laji 1
    A) 6min
    Buy in: 50 wallball
    --> Max cal row

    Rest 2min

    B)
    For Time:
    16 box over burbee
    32 pull up
    16 box over burbee

    Rest 45min

    Laji 2)
    5 min Max Weight
    1 clean+
    1 jerk +
    1 hang clean +
    1 jerk

    Rest 30min

    Laji 3)
    For Time:
    15 snatch 42,5kg
    15 t2b
    15 ohs
    15 t2b
    15 thruster
    15 t2b

    TC 8min

  • Endurance WOD Workout

    3 rounds for consistency:
    25 shoulder to overhead 40/30 kg
    50/40 cal ski, row or bike
    25 back squats 40/30 kg
    5 min rest between rounds

  • DB Bench Press Strength

    4 x10 DB Bench Presses
    - Rest 1-2min btw sets

  • Omatoimi 💃 Workout

    Mitä teit?
    - Ovikoodi * 300078 *

  • 27.12.2024 Gymnastic Capacity Workout

    Gymnastics capacity

    – 2 Rounds of AMRAP 2s

    1) Rope climbs
    2) Double-unders*
    3) Wall walks

    – Go every 4:00 –

    • You can choose double-unders, cross-over DUs or cross-over single-unders Flow. Do max-rep rope climbs in a 2-minute window, rest for 2 minutes, then do the same for double-unders (or cross-overs) and wall walks. Repeat for one more round. Intent. Build and challenge your gymnastics movement capacity. Be a bit more conservative on the 1st round and avoid going to failure. This way you’ll be able to accumulate more total volume across the 2 rounds.

  • 27.12.2024 Hang Squat Snatch Workout

    Hang squat snatch

    8 – 10 x 5 (TnG) @ 45+%1RM snatch

    – Rest as needed between sets –

    I*ntent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
    As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.*