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

  • 0140826 Strength

    Snatch
    3 set 2 rep 75%
    2 set 2 rep 80%
    1 set 2 rep 85%

    90” rest

  • Monday Workout

    3-Position Squat Snatch + Snatch Balance
    5 Sets @ 63%

    Power Snatch + Squat Snatch
    1 Complex On the 1:30 x 7 Sets @ 78%

    Pausing Snatch Pulls
    5 Sets of 2 @ 94%
    Pause 2 seconds at knee level

    Back Squat
    All Sets completed “On the 2:00”
    6 Reps @ 72%
    4 Reps @ 77%
    2 Reps @ 82%

    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%

    6 Reps @ 76%
    4 Reps @ 81%
    2 Reps @ 86%

    Conditioning
    For Time:
    1 Mile Run
    50 Wallballs (20/14)
    30 Burpee Box Jump Overs (24/20)
    10 Power Snatches (165/105)

  • Accessory wod Workout

    For quality:
    10-9-8...1
    Calorie Assault bike (Arms only)
    Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
    Strict CTB pull-up. Use a band to scale if needed

  • Saturday Workout

    1. Running
      1,600 Meter Run
      Rest 4 Minutes
      1,200 Meter Run
      Rest 3 Minutes
      800 Meter Run
      Rest 2 Minutes
      400 Meter Run

    2. ”Sasquatch”
      Teams of 3
      For Time (30 Minute Time Cap):
      250 Clean and Jerks*

    *On the 0:00, 5:00, 10:00, 15:00, 20:00:
    42/30 Calorie Assault Bike + 21 Bar Muscle-ups

    Weight Climbs Every 50 Reps:
    Weight 1: 95/65
    Weight 2: 115/80
    Weight 3: 135/95
    Weight 4: 155/105
    Weight 5: 185/135

    Individual Version:
    For Time:
    100 Clean and Jerks*

    *On the 3:00:
    15/12 Calorie Assault + 5 Bar Muscle-ups

    Weight Climbs Every 20 Reps:
    Weight 1: 95/65
    Weight 2: 115/80
    Weight 3: 135/95
    Weight 4: 155/105
    Weight 5: 185/135

  • Sunnuntai 19.12. Workout

    Partner Wod
    5 Rounds

    20/16 Cal Row (15/12 Cal Echo Bike)

    10+10 DB Hang to Overhead 22,5/15kg
    1 Min Rest

  • Warm up Workout

    2min. Row/Bike

    2 rds:
    4 Push ups
    6 Ring row
    8 Box steps

    1min. Row/Bike

    2 rds:
    6-8 Box jumps
    4-6 HSPU
    2-4 Ring

    • Mobility...

  • 4.7.2017 Ti Jatkoryhmä JK Max Effort Workout

    Etukyykky max1
    Maastaveto 5x5x80%
    Reverse Hyper 5x8-15
    Vatsat 100 toistoa

  • 17.2.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

    Penkkipunnerrus 8x3x60%
    Kulmasoutu 5x12-20
    Pystysoutu käsipainoilla 3x20-30
    Jalkojen nostot riippuen 5x12-20

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • Superkids 10-13 v WOD Workout

    5 rounds

    3 x raakarive + 20 sek pito vastaanottoasennossa
    3 x negatiivinen rengasdippi + 10-20 sek pito dipin yläasennossa
    3 x tiukka toes to bar + 10-20sek pito L-sitissä