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

  • 25 minuutissa Vauhtipunnerrus 5,4,3,2,1 ja extra Strength

    25 minuutissa
    Vauhtipunnerrus 5,4,3,2,1 ja aina sarjojen välissä

    15 askelkyykkyä 1 käsipaino eturäkissä 22,5/15kg
    25/20 cal soutu

    Tarkoituksena saada vauhtipunnerruksessa varmat nostot. Voit painaa askelkyykyt ja soudut reippaasti, ota pieni hengentasaustauko ennen nostosarjoja. 1 kierroksen tavoiteaika 4-5min lepoineen.

  • Työntö 7x1 Strength

    Clean & Jerk, 7 x 1

  • "In 12 min. 3 Hang Power Snatch" Strength

    In 12 minutes:
    3 Hang Power Snatch

    Start at empty bar and work up to heaviest triple for the day with good form.

    Advanced:
    3 Power Snatch
    8 sets of 3 at 80% of 1RM EMOM

  • 21-15-9 Workout

    KBS (32/24kg),
    Air Squat

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    200m juoksu
    15 etunojapunnerrus

  • 7.2.2019 Workout

    Open Workout 14.5 (Modifiet)

    MEN - includes Masters Men up to 54 years old

    21-18-15-12-9-6-3 reps for time of:
    Thrusters 42,5kg
    Bar over Burpees

    WOMEN - includes Masters Women up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    Thrusters 30kg
    Bar over Burpees

    TC 25

  • 5 rds for time Workout

    5 rds for time:

    Lateral burpee BJ over 10 reps
    Hang KB snatch 10 reps (5/5)
    Rope Climb 1 rep

    L1: 20/12kg
    L2: 24/16kg

    TC: 14 min

  • HSPU-voimaa Workout

    RX:

    3 sets of max reps strict HSPU - immediately carry on with 1-3 kipping tempo HSPU

    Between each round 30 flutter kicks in hollow hold

    Scaled A:

    3 sets of max reps modified HSPU only toes on the box, immediately carry on with few reps with knees on the box.

    flutter kicks remain the same.

    Scaled B:

    Modified HSPU with the knees on the box, immediately after the set carry on with box push ups.

    flutter kicks remain the same

    Record the reps of the strict HSPU or it's scaled version.

  • Row, t2b and box over jumps Workout

    For time:

    750m row
    50 T2B
    25 Box jump over / Level 2: Burbee box jump over

    Timecap 14 min.

  • Open Workout 19.2 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:

    • 25 toes-to-bars
    • 50 double-unders -15 squat cleans, 135 / 85 lb.
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 7 squat cleans, 315 / 205 lb.