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

  • Saturday Madness Workout

    AMRAP 25:00 with a partner:
    1000m Row
    30 Kipping Pull-ups
    30 Overhead Squats @42.5/30kg

    Goal: Split work in half with your partner, 3+ rounds
    OHS should be light!
    Rx+: C2B Pull-ups

    Extra credit :
    TABATA : hollow rock

  • Ma 16.3.2020 Sali kyykky Strength

    Kyykky 5x3x85%
    Pukkiveto 5x8
    Polvennostot roikkuen 5 x amrap

  • 280220 Workout

    A) Emom 21'
    Min 1. 3dl, climb to 3rm
    Min 2. ME DU
    Min 3. Rest

    B) amrap 15'
    1 DL @100/70
    15 T2b
    15 burpee bb lat

  • Tekniikkaa ja boudailua Workout

    Snatch: tankojumppa 10-15min
    OHS: 5 toiston pyramidi hyvällä tekniikalla nousu helppoon 5 rm
    Askelkyykkykävely lisäpainoilla 3x20m
    KP penkkipunnerrus 3x8-12
    GHD-vatsat lisäpainolla 3x6-8

  • 2/27/20 Workout

    Warm up (10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    PWR(12)
    3 bench press on the minute for 8 minutes

    WRK(20)

    -jump rope or double unders :40 on :20 off x6

    -front rack lunge :30 on :30 off x4
    95/65 or 115/75

    -shuttle drops :40 on :20 off x6

    -push up w/ one sec hold or strict hspu :30 on :30 off x4

    Opt(12)
    Run 2:00 walk 1:00 x4

    Finisher
    40 v ups
    1:00 samson per side

  • Weightlifting Workout

    A: Power clean 2RM
    B: Snatch pull max
    C: 10’ EMOM cluster x5 @70% of push press

  • 270220 Workout

    A) In 8' find 6rm PJ from ground

    B) Alt b1 & b2 (2' on - 1' off ) x 8 rds

    3 pc @50/30 + 2 rds cindy

    3 PJ @50/30 + 1 rd Nate

  • 26.2.2020 Masters SM Workout

    Tempaus 5x2x80%

    Rive taskuilta + rive 5 x (1+1)x75%

    Te- Mave 5x3x110%

    Takakyykky 1x3x80%, 1x85%, 1x3x80%, 1x88%, 1x3x80%, 1x90%

    Voimatempaus 3x5

  • Torstai 27.2. Workout

    Mobility/open gym

  • 3x3 hang power snatch Strength

    3x3 hang power snatch

    65-70% of 1 rm snatch