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

  • Power snatch + OHS Strength

    Every 1min 45s, total 6 times @65-70% of 1 rm snatch.
    1st - 1 power snatch + 3 OHS
    2nd - 1 power snatch + 3 OHS
    3rd - 2 power snatch + 2 OHS
    4th - 2 power snatch + 2 OHS
    5th - 3 power snatch + 1 OHS
    6th - 3 power snatch + 1 OHS

  • Cluster Strength

    in 10-15 minutes window do :
    6-10 sets of 1-2 clusters.

  • Metcon Workout

    Every min for 6-8 minutes
    4-6 front squat @50/35kg
    4-6 bar over burpees

  • Warm up Workout

    Warm up
    2 rounds
    1:30 ergo/cardio
    10+10 one leg RDL (db/kb)
    10+10 strict press (db/kb)
    5 squat clean with barbell
    5 thruster with barbell

    Squat streching for 1+1 min
    Front rack 1+1 min
    OH Streching 1+1 min

    Take 3-5 warm up set of : clean pull + hang squat clean + split jerk and build to start weight (50%)
    You guys should be ready to start weightlifting wod after 25-30 minutes preparing.

  • Accessory work Workout

    3 rounds
    40+40m suitcase carrying (R/L)
    Strict ttb alt.leg x 10-20 reps
    rest 1-1,5 min

  • Floor Press Strength

    Strenght
    Every 2,5 min for 5 times
    5 Floor Presses @80-90% of last weeks heaviest 5 rep set.

  • Metcon Workout

    For time
    63-45-27
    Double unders
    15-12-9 reps
    OHS @30/42,5kg
    C2b / Pull ups / Hardened Ring Row
    rest 5 minutes and repeat
    time target 5-7 min , cap 8 min.

  • "Becoming the Bull" Workout

    6 rnds 90s on 90s off. Alternate A/B intervals

    A) 60m shuttle run+ Max Effort alternating single arm Db snatch @35/25lbs
    B) 60m shuttle run + Max Effort Burpee

    • Rx+ weights 22,5kg & 15kg for Db snatch

    • Molempia intervalleja tulee kolme kpl.

    • Juoksu wod alueella 3x päästä päähän.

    • Db tempauksissa paino lähtee maasta niin, että molemmat päät koskettavat maata. Ylhäällä täysi ojennus. Valitse paino, jolla voit tehdä toistot unbroken.

    • tulos on Db tempaukset sekä burpeet yhteensä.

  • Midbody holds Workout

    3 rounds
    30-45 sec side plank holds (L/R)
    max reps of hollow rocks / max time hollow hold
    rest 2 min

  • 24.10.2022 Strict Handstand Push Ups Workout

    5 Sets

    5 - 8 Reps. Use Plate & Abmat if needed.

    Go Every 2:30