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

  • Main site Sunday 220619 Workout

    4 rounds for time of

    • 15 jerks at ¾ body weight
    • 50 squats

  • 6.8.2022 Workout

    10 RFT

    5 Box Jump Overs 30/24"
    10m HS walk
    1 Rope Climb

    TC 15

  • 6.8.2022 Reptar Workout

    4 Rounds For Max Reps:

    3 Minute Max Calorie Row
    2 Minute Max Toes To Bar
    1 Minute Max Power Snatch 60/42,5kg

    Rest 1 minute between rounds.

    • Have a goal number of calories you'd like to row each minute of the 3 minute effort.
    • Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
    • The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

  • 6.8.2022 Snatch Complex Workout

    Build to Moderate Complex:

    1 Snatch Grip Push Press
    1 Power Snatch
    1 Hang Squat Snatch

    • Take out bar out of the rack.
    • Complete the full complex unbroken
    • Speed and quality are more important than loading

  • 6.8.2022 Warmup Workout

    5:00 Cardio

    3 rounds

    3 Hang Power Snatch
    3 SN Grip Press
    3 OHS
    3 Back Squat
    5 GM

  • Jarnon ja Joonaksen lauantaitreffit Workout

    Temppuaaltoja 90s välein, hang power snatch:

    • 3 x 40kg
    • 2 x 45kg
    • 1 x 50kg
    • 3 x 45kg
    • 2 x 50kg
    • 1 x 55kg
    • 3 x 50kg
    • 2 x 55kg
    • 1 x 60kg

    Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

  • conditioning Workout

    5 rounds, each round for time, of:
    24/20 Assault Bike Calories
    24/20 Row Calories
    12/10 Assault Bike Calories
    12/10 Row Calories

    Rest 2 mins between each round.

  • Extra Credit 06-08-2022 Workout

    5 minutes of easy bike, walk, or row done with nasal breathing.
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s

  • Conditioning Workout

    Partner wod

    Amrap 8 mins
    4 double KB Snatch @20/12kg
    6 Push up on KBs
    8 double Kb reverse lunge ( 4/4)
    one person completes a full round then change!

    REST 2 mins

    AMRAP 8 mins
    4 strict pull up ( sc.: heavy ring row 8 reps )
    6 target burpee
    8 single KB sit up (partner assisted/anchored feet )
    one person completes a full round then change!

    REST 2 mins

    AMRAP 8 mins
    4 KB thruster@2x20/12kg
    6 KB push press
    8 KB push jerk
    goal : unbroken sets
    one person completes a full round then change!

  • Killeri Workout

    CONDITIONING

    Event 1

    21-15-9-3
    Deadlift (90kg)
    Burpee
    Wall-ball (6kg)

    ACCESSORY
    Event 2

    Riinan satujumppa
    30sec work, 15 rest
    Wall sit
    Echo bike
    Lankku
    KBS (20kg)
    Kylki oik. (20kg)
    Kylki vas. (20kg)
    Machine
    Biceps Curl (bar)