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 Wednesday 250917 Workout

    For time

    • 6 rounds of

    ♀ 35-lb dumbbell and a 20-inch box
    ♂ 50-lb dumbbell and a 20-inch box

  • 10 min AMRAP: Hang Squat Clean / Box Jump Over / Sit-ups Workout

    10 min AMRAP:
    • 2 Hang Squat Cleans 75/55#
    • 2 Box Jump Overs 24/20”
    • 2 Abmat Sit-ups
    • 4 Hang Squat Cleans 75/55#
    • 4 Box Jump Overs 24/20”
    • 4 Abmat Sit-ups
    • 6 Hang Squat Cleans 75/55#
    • 6 Box Jump Overs 24/20”
    • 6 Abmat Sit-ups
    … continue pattern until time.
    Goal: complete the round of 14.

  • SIMPL! Bodyweight Workout

    30 min

    • 1,2,3,4,5...

    Pushups
    Back ext.
    Squats
    Situps complex
    Alt. Lunges (double)
    Burpees

    Situps complex: 1 regular situp, 1 Situp to left leg, 1 setup to right leg

  • 11.10.2025 Workout

    Engine

    3 Sets:

    rest 2min between sets

    -Rest 5min-
    Into,

    20min Of:

    • Echo Bike (20s hard/1:40 recovery pace)

    Accessory + Skill

    A) 3-4 Rounds For Quality:

    • Accumulate 45s HS Hold
    • 10-15 LU Raise (2x plate)
    • 10 Ring Face Pull

    B) 3-4 Rounds For Quality:

  • Crosstraining kestävyys - Perjantai Workout

    42 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    2min hiihto
    2min pyörä
    2min soutu

    Tee toinen minuutti hieman kovemmalla tahdilla kuin ensimmäinen.

    Sitten:
    5+5 maailman parhain venytys
    4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
    8 leveä kyykky seinää vasten

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x6min vaihtuva ergo, 1 min lepo kierrosten välissä

    2min kevyt
    2min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan kahden minuutin aikana. Vaihda ergometria lepoajalla.

    Vastaavanlainen harjoitus tehtiin edellisen kerran 21.9. Tuolloin raskas työosuus kesti 1,5 minuuttia.

  • Lunge Strength

    Back rack reverse lunge
    5 x every 3min
    5+5 Back rack reverse lunge

  • EMOM8 Workout

    -15-25 DU/ 35s practice

  • 2.8.2025 Snatch ( Strength ) Workout

    No contact, no-feet snatch

    5 to 7 x 3 @ 50+%1RM snatch,

    – This is intended as a technical drill to improve your snatch: 1) upright extension, 2) staying over the bar, 3) aggressive pull under the bar. Only go as heavy as good execution allows. Start counting the working sets from a weight that “feels like work” to keep the form.
    – Drop the bar between each rep, reset and go

  • Bench Press Strength

    Build to days 6RM Bench Press

  • 1.8.2025 SPLIT JERK Workout

    *split jerk alternately within the set and start the next set with the other leg

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min