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

  • Monday 5th November Workout

    Strength: 20 mins to perform
    5x3 snatch pull to knee(3 sec pause)@90-100%
    3x3 hang power snatch + ohs@70% and build
    3x1 snatch (stay light and work on form)

    Wod: 15 min amrap
    DBsquat 10r/10l
    DBC&J 20 reps alternate
    DBOHL 10r/10L
    DBSnatch 20 reps alternate
    @22.5/15kg (1DB)
    After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

    Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

    Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

  • YGIG 8 rounds Workout

    3x shuttlerun (à 20m-20m)
    6x BBJO
    9x DBBSO @15kg

  • Conditioning 18-07-2021 Workout

    EMOM x 12:00

    Min 1: 2 Turkish Get-ups R @24/16
    Min 2: 30m Single Arm Front Rack Carry R
    Min 3: 2 Turkish Get-ups L @24/16
    Min 4: 30m Single Arm Front Rack Carry L

  • Nanorosso 16.11.21 Workout

    For time
    3 rounds
    15 Front squat 50kg
    15 hspu
    Directly to 200m farmer carry double kb 24kg
    Directly to
    3 rounds
    45 air squat
    15 sto 50kg

  • 5x5 safety bar squat Strength

    Squat 5x5 with a safety bar. Rest as needed.

    Vähän pystypunnerruksia, vipareita ja hiihtoa päälle.

  • Thursday 1st November Workout

    Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

    Wod: 16 min EMOM (40 secs on/20 secs off)
    1: D-ball over shoulder@30/20
    2: BBJO@30/24”
    3: DBSnatch@22.5/15
    4: RMU

    Skill: focus is on trying to progress and have practice time.

    Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
    The RMU will be challenging after previous movements, try to keep form.

  • Friday 26th October Workout

    Skill: clean and jerk

    Wod: “The chief”
    5x3 min amraps (1 min rest after each round)
    3 power clean@60/40
    6 press ups
    9 air squats

    Wod: aim to move fast on each amrap try to keep score consistent each round.

  • Power Snatch Strength

    Build to Heavy Set of 3
    Then... 
    1x3 @ 90% of Heavy 3
    1x3 @ 80% of Heavy 3 

  • Power clean Strength

    5, 4, 4

  • Tukiopetus 2 Workout

    Rive veto loppuun asti/ high pull ja alle.
    Työntö rauhassa alas ja kiihtyy loppua kohti.
    Leuat jalat yhdessä. ( abmat)
    T2B swingi täysi liikerata. ( kuminauha)
    OHS kierrä olkapäitä, aktivoi siivet.