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

  • WOD Workout

    Interval bike pyramid
    Min 1: 0:10 sprint 0:50 rest
    Min 2: 0:20 sprint 0:40 rest
    Min 3: 0:30 sprint 0:30 rest
    Min 4: 0:40 sprint 0:20 rest
    Min 5: 0:50 sprint 0:10 rest
    Min 6: 0:40 sprint 0:20 rest
    Min 7: 0:30 sprint 0:30 rest
    Min 8: 0:20 sprint 0:40 rest
    Min 9: 0:10 sprint 0:50 rest

    Rest 4:00 then repeat

  • FUNCTIONAL 23.4.2022 Workout

    AMRAP 12

    2-4-6-8-10-12-14…

    DB snatch
    DB reverse lunge
    Burpee

  • Primer Workout

    -Hs stand/walk practice

    -3 rounds

    30sec max effort strictt ring dips
    30sec rest
    30sec max effort hspu
    30sec rest
    30sec max effort kb swing 32/24kg
    30 sec rest

  • Muscle & Power, YV2 Strength

    Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

  • Kotitreeni WOD Workout

    WOD
    for time
    40x air squat
    400m run/ 200m walk
    30x air squat
    400m run/ 200m walk
    20x air squat
    400m run/ 200m walk
    10x air squat
    400m run/ 200m walk

  • 2 RM hang squat snatch Strength

    Work to heaviest 2 reps of hang squat snatch

  • Snatch complex Strength

    OTM 20 min
    Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
    Hang snatch + snatch x 1 + 1 (last 10 minute)

  • Snatch ladder Workout

    Every 75s.:
    35 DU's
    1 Snatch

    1.) 50/35
    2.) 60/40
    3.) 70/45
    4.) 75/47.5
    5.) 80/50
    6.) 85/52.5
    7.) 90/55
    8.) 95/57.5
    9.) 100/60

    • Ohjeistus:
    • 60s. aikaa suorittaa 35 tuplanarua, sekä 1 onnistunut tempaus. Tämän jälkeen on 15s. aikaa lisätä tankoon lisää kuormaa.
    • Skaalaa kuormia tarvittaessa alas. Kuormat ~50-95%.

  • Hard routine + strength Strength

    135 + 50 min

    1.BFLY
    - 40 reps

    2.Squat clean ladder
    - 55 65 70 72.5 75 77.5 80 kg
    - 50 s. time to lift, 10 s. transition
    - Tie brake: max lifts with heaviest weight / jumps over the bar
    - Result: 65 kg + 49 jumps (over 70 kg bar)

    3.Conditioning
    A. FT:
    50 cal ski
    40 pistol squat
    30 wall ball @ 20 lbs
    20 single arm STOH w/DB - 35 lbs
    8 RMU
    50 cal ski
    Time: -

    B. 15 min easy bike

    4.Strength accessory
    A. 3 sets:
    - 12 low cable pulley - 40 40 40 kg
    - 8 side lat raise - 10 10 10 lb

    B. 3 sets:
    - 10 3-point row - 30 35 35 lb
    - 8 bicep curl & press - 20 20 20 lb

    C. 3 sets:
    - 8 cuban press - 1.5 kg
    - 8 supinated straight arm raise - 1.5 kg
    - 10 s. active hang + 10 s. passive hang

    D. EMOM7: abs

    E. 3 sets:
    - 3x7 bicep curl - 13 kg

  • 3-position snatch Strength

    Weightlifting – Snatch

    Build up to a heavy set of 3-postition snatch

    *3-position snatch: Hi-hang snatch + hang snatch + snatch