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

  • Snatch Technique Workout

    Practice quality reps with an empty barbell or light weight:

    Snatch pull
    Snatch high pull
    Muscle snatch
    Power snatch
    Snatch balance
    Squat snatch

  • Accessory work Workout

    3 rounds
    6-8 romanian deadlifts @40-50% of 1rm deadlifts
    12-16 good morning with barbell
    20-24 dead bugs
    rest 2 min bwn rounds

  • 7.7.2020 Workout

    AMRAP 15

    10 Burpees
    10 Sit Ups
    10 Air Squats

  • 5 rounds for time: 20 Wallball 10 C2B Workout

    5 rounds for time:

    20 Wallball
    10 C2B

    This is for time. Scale if needed.

  • Strength 3 rds Strength

    Strength 3 rds

    Sumo DL 8 reps V3-4

    2 sec control down and full reset between the reps, no TNG

    rest 45 sec

    Single arm DB/KB row 8/ side

    rest sec

    15-20 hollow rocks

    rest 1 min

  • 19.4.2020 Home Workout Workout

    Lenkki

    10k For time

    Tarkoituksena taivaltaa 10 kilometrin matka mahdollisimman nopeasti. Jos olet kokeneempi juoksia ja sinulla on selkeä käsitys kilometri vauhdista, aseta itsellesi tavoite aika, jossa koitat pysyä.

    Mikäli et ole koskaan aikaisemmin 10 kilometriä juossut/hölkännyt. Tämä on sinun ensimmäinen kerta. Muista aloittaa riittävän rauhallisesti. Vauhti tappaa, ei matka. Loppua kohden voi kiristää. Jos menee välillä kävelyksi, niin se ei haittaa.

    Tämä on Benchmark siinä missä Backsquat 1RM, joten ystävällisenä kehoituksena Let´s Do This!

  • 8min 30s töitä/30s lepo ja 4 kierrosta ylävartaloa Workout

    8min 30s töitä/30s lepo
    1. Venäläinen kahvakuulaswingi
    2. Varpaat tankoon

    4 kierrosta
    5-10 karhupunnerrus
    15-20 hauiskääntö tangolla

  • Saturday 9.5.2020 Workout

    at the gym version & #Anywhere version

    1.
    Conditioning
    5 rounds starting every 5 minutes.
    10 Single arm alternating Devils press
    10 Single arm over head squat (R)
    20 Single arm alternating Snatch
    10 Single arm over head squat (L)
    10 Burpees over something

    *Use whatever equipment you have, the weight will determine your pace. The faster you go - more time to rest.

    2.
    Core
    EMOM7
    4-8 One legged V ups
    4-8 V ups
    4-8 Tuck ups
    4-8 sec hollow hold

    *One round starts every minute. Try to do unbroken rounds. You should have at least 25 sec rest between rounds.

  • Barbell tabata`s Workout

    With a Running Clock
    Tabata Deadlift 85/60kg
    Tabata Hang Power Clean 60/42,5kg
    Tabata Front Squat 40/30kg
    Tabata Push Press 30/20kg
    1 minute Rest between exercises
    Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 32 intervals. Score is total number of reps completed in all intervals.

  • Karantreeni #Anywhere "30seconds to sweat and gains" Workout

    3 rounds of
    30’ On / 30’ Off
    (12 minutes in total)

    1. One arm devils press (R) /burpee
    2. One arm thrusters (R)
    3. One arm devils press (L) / burpee
    4. One arm thrusters (L)

    *So you work for 30seconds and rest for 30seconds on each movement. There will be three rounds in total. Use kb or db here. If you do not have any equipment - fill out two waterbottles for thrusters and do regular burpees instead of devils presses.