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

  • Weightlifting Strength

    Snatch balance 5x3
    Snatch 6x2
    Snatch pull 5x5

  • Bodaus Workout

    Bicep curl 20-15-12-10 @ 5kg/arm
    Tricep ext. 20-15-12-10 @ green rubberband
    Lateral raises 20@ 5kg/arm, 20 @ 2,5kg/arm, 20 @ 1,25kg/arm

  • 19.7.2018 Masters MM Workout

    Työntöveto + rive polvelta RM
    1+1@95%
    1+1@90%

    Työntöveto korokkeilta 3RM
    3@95%
    3@90%

    Voimarive
    3x3

    Hyvää huomenta 3x4

  • Jacked gymnastics Workout

    60 min

    1.JG PP 23.6.2018
    A. Ring Muscle-ups
    Complete:
    - 5 x 6 ring swings
    - 10 x 2 hips to rings

    B. Accessory
    3 rounds:
    - 10 Russian push-ups
    - 10 bottom of dip swings
    - 10 single arm ring rows on each side

  • 21.7.2018 Masters MM Workout

    tempaus + balance RM
    1+1@95%
    1+1@90%

    Rive + raakatyöntö + työntö RM
    1+1+1@95%
    1+1+1@90%

    Etukyykky 2RM
    2@95%
    2@90%

    Suorinjaloin mave

    3x4

  • Outlaw way 26.3 Workout

    BBG

    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

    Strength/Skill

    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

    Conditioning

    At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

    Row 5k

  • 4 x 7xfs+13xbs Strength

    4 x 7xfs+13xbs

  • Annie Workout

    For time:

    50-40-30-20-10

    Double Unders and Sit ups

    (2x if no double unders)

    Additional workout: Shoulder presses 3-3-1-1-1 looking for max weight

  • Ninjat 14-16v wod Workout

    Aikaa vastaan

    21-15-9

    Joka kierroksen jälkeen 50 DU

  • Snatch technique practice + Annie post WOD Workout

    Snatch technique workout.
    Work on sets of around 5 reps.
    Pull to high hang, then dip below knees to get used to clearing the knees and staying over the bar.
    Pull right into a full squat snatch each rep.
    Focus on hitting hips, opening up and really exploding with hips and keeping the bar close to the body with high elbows. Do NOT pull with arm. Pull myself under the bar and into the squat bottom position.

    Post WOD:
    Annie for time (50-40-30-20-10 of DUs and Situps)