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

  • Ring dips Workout

    Ring dips
    5-5-5-5-5-5-2
    rest as needed
    use bands or weights

  • Snatch EMOM #masu Strength

    EMOM5
    Squat snatch

  • Deadlift 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Deadlifts
    Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

  • Marian tanssit Workout

    💎🎵💎🎶💎

  • Conditioning Workout

    In 15 mins complete:
    5 rounds of:
    8 Burpee box jump @60/50cm
    16 alt. DB Hang Snatch @22,5/15kg
    32 Double under/64 single under

    Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

    REST 3 mins

    In 15 mins complete :
    5 rounds of:
    8 alt. DB box step up@22,5/15kg @60/50cm
    16 incline push up on box
    32 air squat

    Remaining time : max rep box jump over @60/50cm

  • Crosstraining kestävyys - lauantai Workout

    LÄMMITTELY
    3 kierrosta:
    1min ergo (vauhda ergoa joka kierrokselle)
    5+5 tuulimylly
    5+5 kasakkakyykky
    5+5 askelkyykky taakse

    HARJOITUS
    Kolmen ryhmissä 3x12min emom, 1-2min lepo kierrosten välissä

    A) emom 12
    1. hiihto
    2. 30s+30s tuulimylly lisäpainolla
    3. kahvakuulaheilautus

    B) emom 12
    1. pyörä
    2. Jefferson curl
    3. kasakkakyykky

    C) emom 12
    1. soutu
    2. Samsonin venytys
    3. istumaannousu

    *Harjoituksen tarkoituksena on tehdä liikkeet laadukkaasti ja kehon tuntemuksia kuunnellen. Jokainen 12min emom (liike jokaisella alkavalla minuutilla) suoritetaan kolmen hengen ryhmässä, liikkeitä kierrättäen. Lepoajalla koko ryhmä siirtyy seuraavaan emom:iin.

  • Main site Tuesday 231114 Workout

    For time

    ♀ 16-kg kettlebell, 20-inch box
    ♂ 24-kg kettlebell, 24-inch box

  • Main site Friday 231020 Workout

    Power clean 1-1-1-1-1-1-1 reps
    *Build to a heavy single for the day.

    Partner Workout
    With a partner, complete 5 rounds each for time of
    - 5 power cleans
    - 10 bar-facing burpees
    ♀ 155 lb ♂ 225 lb
    *With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

    Post loads and time to comments.

  • Weightlifting Workout

    Part A).
    Skill Primer
    Hang Muscle Clean, Push Press & BTN Split Jerk
    (5-8 sets x 2+2+2)

    Part B).
    Halted Clean Deadlift, Hang Clean & Pause Split Jerk
    (8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

  • 23.3.25 Perfo Workout

    WU
    Juoksua ulkona, joten lenkkarit mukaan!

    CF

    20x
    40sek on, 20 sek off
    1. 2xKB C&J
    2. Bike
    3. 2xKB snatch
    4. Bike
    5. Bear hug carry
    Rest 3-4min

    20x
    40sek on, 20 sek off
    1. Lunge jumps
    2. HSPU variation, ~2sets
    3. Burbee box jump
    4. BMU, 1-2sets
    5. V-ups