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

  • Conditioning Workout

    Partner wod

    Relay style in each amrap
    (One person completes a full round then switch)

    Amrap 12 mins
    4 Man maker @2x15kg/10kg
    6 Box jump
    8 cal row

    Rest 3 mins

    Amrap 10 mins
    6 devil press@2x15kg/10kg
    8 front rack box step up
    10 cal row

    Rest 3 mins

    Amrap 8 mins
    8 dumbell thruster @2x15/10kg
    10 box jump over
    12 cal row

    Goal : 5+ total rounds in each amrap

  • EASY: Front squats Strength

    Front squats
    4x2, RIR 1-2 for last set.

    Sets E3MOM.

  • Conditioning Workout

    AMRAP 18

    18m Single Arm OH DB Lunge 25/17.5kg
    15 ghd Sit Ups
    3 Rope Climbs

  • 19.12.2022 Clean & Jerk Complex Strength

    For Max Load:

    Deadlift + Squat Clean + Hang Squat Clean + Jerk

  • 19.12.2022 Warmup Workout

    1:00 Active Spiderman
    1:00 Front Rack Stretch
    1:00 Banded Front Rack Stretch ( each )
    1:00 Child Pose on Box
    5:00 Cardio

  • Finisher 18-12-2022 Workout

    3 SETS
    15 DB Flyes*
    20 Alt. DB Deadbugs
    1:00 Max Weighted Knee Raises

    *Complete on floor.

    -Rest As Needed b/t Sets-

  • 22.12.2022 BasicWod Workout

    AMRAP 13

    15 Deficit Push Ups
    30 Sit Ups
    50 Air Squats

  • 22.12.2022 BasicWod Strength

    Bench Press

    1 x 5
    2 x 3
    2 x 1

    Go Every 2:30

  • Fast’n Nasty Workout

    For time

    Ca$h in:
    15m+15m 1-arm DB OH walking lunges 15-17.5kg/ 10-12.5kg

    5-10-15
    -box jumps
    -db snatch 15-17.5kg/ 10-12.5kg
    -burpees

    Ca$h out:
    20/15cal row or 150m skillmill run

    TC 8

  • 21.12.2022 Workout

    MEDIUM HEAVY WEEK 8/9

    WARM UP kesto yht. n.15min

    1-2 rounds

    2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

    3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

    1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

    2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

    --

    2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
    2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    2x 5 RDL + 5 BS
    3 REVERSE SNATCH PULL *close eyes
    3 slow start SNATCH PULL to PWR position
    3 slow start SNATCH HIGH PULL *full foot
    3 PANDA PULL

    3 HIP SNATCH HIGH PULL *on the toes
    3 HIP STANDING MUSCLE SNATCH
    3 TALL SNATCH
    3 HIP SNATCH

    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor
    SNATCH 4-pos. *hip & abv kn & blw kn & floor

    HIP SNATCH PANDA PULL + HIP SNATCH *same speed
    3x2[1+2]@up to 60% sn-% pal 1min

    --

    SNATCH PANDA PULL pause at the knee
    2x3@92-97% sn-% pal 2min

    SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
    1+1@up to 90% pal 2min

    SNATCH
    3-4x1@92-97% pal 2min

    FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
    2[2+3]@75% fs-% pal 2min

    RDL *cl grip
    3x4@RPE9 *1 reps reverse pal 2min

    WL BEGINNERS week 3/4

    2 rounds:
    5 SNATCH DROP
    5 OHS
    5 RDL *cl grip
    5 FRONT SQUAT

    --

    SNATCH DROP
    4x3@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH
    4x2@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN + SPLIT JERK
    3[1+2]@RPE8 *2 quality reps reverse pal 2min

    --

    CLEAN PULL *full foot
    5x2@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    6x2 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

    3@RPE8 HIP THRUST, BB+WEIGHT

    8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa