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

  • Power snatch doubles Strength

    Power snatch doubles x4sets then increase weight
    EMOM

  • Front squat triples Strength

    Front squat up to a heavy triple

  • Midline work Workout

    1. 90s. L-sit
    2. Weighted back extension: 3x8-12
    3. Ghd sit up: 3x15-30

  • 8.7.24 Strength

    OHS/SNATCH BALANCE

    Every 90s x4
    3 snatch balance + 3 ohs

    • voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

  • Squat Cleans and Metcon Workout

    5 Minutes of:
    30 Seconds Of Hollow Rocks
    30 Seconds of rest
    Squat Clean (6x2)
    Same weight across all 6 sets

    Superset with 4 strict Handstand Push-ups or scale appropriately
    "WHIP IT" (Time)
    4 ROUNDS
    -10 Back Squats
    -20 Abmat Sit-ups
    -40 Double-unders / 120 Single-unders

    RX 95#/65# & Single-unders
    RX+ 135#/85# & Double-unders

  • Competition: Rakkaudella karjalasta 3 Workout

    Event 1
    In 15 min: row max meters
    Result: 3599 m, #13

    Event 2 A
    2 min AMRAP:
    Max reps clean & jerk @ 40 kg
    Result: 21 reps, #11

    Event 2 B straight after 2 A
    4 min time to find 1 RM clean & jerk
    Result: 65 kg, #20

    Event 3
    6 min AMRAP:
    8 T2B
    2 - 4 - 6 - 8 - 10 jne. front squat @ 35 kg
    Result: 92 reps (12 front squat + 2 T2B), #15

    Event 4
    For time:
    30 wall ball @ 6 kg
    30 pull up
    30 wall ball
    30 KB snatch @ 16 kg
    30 wall ball
    30 burpee box jumps 20" (box facing)
    Result: 12.08, #7

    Final placement #13.

  • Shoulder press 3x2 Strength

    Shoulder press 3 and 3

  • EasyWOD 11.4.2024 Workout

    Voima
    Push up 4x 5-8
    -matala tanko/kuminauhat
    -rest 2min

    WOD
    5min Amrap
    4 plate squat
    8 GTOH (plate)
    12 jumping jacks

    -rest 2min between amraps

    5min Amrap
    4 up downs
    8 sit ups
    12 OH lunge (plate)

  • Skills & weightlifting Strength

    120 min
    WU for 15 min

    Skill: MU practice for 45 min
    Progressions
    Muscle up 8 x 1 reps

    Skill: HSW practice for 25 min

    TTP Strength 26.11.2016 week 1/6
    1.Weightlifting
    A. Suggested jerk warm up
    A. Power jerk – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

  • TTP Strength 28.11.2016 week 2/6 Strength

    Aamu: 45 min
    WU for 10 min
    1.Weightlifting
    A. Suggested snatch warm up
    A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 35 37.5 37.5
    37.5 40 40 40 42.5
    42.5 42.5 45 45 x 45 x

    Ilta: 135 min
    WU for 10 min
    Skill: MU practice for 30 min
    Progressions
    Muscle up 5 x 1 + 1 x 2 = 7 reps

    B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

    2.SPP (Conditioning)

    A. 8 minute AMRAP
    12 pull ups
    21 KB swings @ 24/16kg (53/35lbs)
    400m Run

    Result A1: 2 + 50 m run
    Result A2: 2 + 17 KBS

    REST 10 MINUTES

    B. For time
    30 lateral burpees
    30/20 cal AB
    30 burpee box jumps @ 24/20″
    30/20 cal AB
    30 bar facing burpees
    30/20 cal AB
    Time cap. 12 minutes

    Result B1: did not do 5 cal AB + 30 bar facing burpees (aloitin vahingossa AB:lla, järjestys meni väärin päin)
    Result B2: not done, only one set

    REST 10 MINUTES Then repeat both A and B one more time, your aim: match your result from the first go.

    3.Cool down
    A.5 minute assault bike or row, HR (Heart Rate) < 140
    B.Thoracic Flow