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

  • Clean Pull + Squat Clean Strength

    WEIGHTLIFTING

    Every 90-120sec x9

    Clean Pull + Squat Clean

    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+ (1-2 reps in the tank)

    No Touch and go. Get a good setup before the clean. Try to add 5-10% compared to last week.

  • ”Fat Amy” Workout

    Aikaa vastaan:

    • 50 ilmakyykky
    • 10 burpee
    • 40 istumaannousu
    • 10 burpee
    • 30 askelkyykky (vuorojaloin)
    • 10 burpee
    • 20 swingi (amer.) (N 16kg / M 24kg)
    • 10 burpee
    • 10m karhukävely
    • 10 burpee
    • 20 swingi (amer.) (N 16kg / M 24kg)
    • 10 burpee
    • 30 askelkyykky (vuorojaloin)
    • 10 burpee
    • 40 istumaannousu
    • 10 burpee
    • 50 ilmakyykky

  • Power Clean Strength

    EMOM 10
    2 T&G Power Cleans

    -work up to heavy 2RM

  • "Lupo" Workout

    For Time (with a Partner)
    Cash-In: 1,943 meter Row
    100 Wall Ball Shots (20/14 lb)
    90 Deadlifts (135/95 lb)
    80 Hand Release Push-Ups
    70 Box Jumps (24/20 in)
    60 Toes-to-Bars
    50 Burpees
    40 Power Cleans (135/95 lb)
    30 Push Presses (135/95 lb)
    20 Weighted Lunges (20/14lb)
    10 Thrusters (135/95 lb)
    Cash-Out: 1,967 Row

    With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

  • 7.10.2018 Strength

    In 15 minutes power snatch 1RM

  • Double 4 Workout

    AMRAP 4
    15 Thrusters 35/25kg
    10 Toes-to-bar
    5 Bar Facing Burpees

    Rest 3min

    In a 4min window
    25/20 Calories
    +
    AMRAP in the rest of the time
    8 Handstand Pushups
    12 Box Jumps

  • Back Squat 3x8 reps Strength

    Back Squat:
    3x8 reps
    -use the same weight each round.
    -controlled 2 seconds down.

    Accessory:

    Non-alternating walking lunge 2x10m/leg, rest: alternate with partner

  • OHS 4 x 3 (tempo) Strength

    Overhead squat (tempo)
    3 sekuntia alas
    1 sekunti kyykyn ala-asennossa
    Räjähtäen ylös ja samantien alas
    Lepää 90-120 sekuntia sarjojen välissä

    Lisää kiloja jokaiseen sarjaan mutta pidä toistot laadukkaina!

  • 16.1.2025 Thrusters Strength

    Thrusters

    6-6-4-4-3-3-2-2

    Go Every 2:30

  • Snatch balance Strength

    For 12min
    snatch balance doubles and singles
    - keep the weights snappy!