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

  • Barbel Klubben Strength

    A.1) Muscle snatch below knee + ohs w/3.sec pause atg
    2+1 ~10min

    B.1) Snatch from blocks Above knee
    5×3 @70%

    C.1) Snatch pull from Deficit
    5×5 @85%

    D.1) Front squat w 1.rep pause atg
    5×5 @80%

    E.)3×
    E.1) Pallof press ×10+10
    E.2) Good morning ×10

  • CFKN Lapset Workout

    Lämmittely leikki ja mobility

    Temppurata

    10min amrap
    4x burpee boxin yli
    4x t2b
    6x kyykkyä

    loppuvenyttelyt

  • Snatch DU 23-10-17 Workout

    For time (10:15)
    30 Snatch (12.5kgs)
    50 DU (30 du+20 S)
    25 Snatch
    50 DU
    20 Snatch
    50 DU
    15 Snatch
    50 DU

  • Open Gym Workout

    Open Gym 16.00 - 17.00
    InBody mittaus 16:00 - 20:00

  • SU-MAUGUST Workout

    Summer is not over friends... sweat, sunnies, and gun-shows are still to be had and it's all gonna** be better** after these workouts.

    With that said, here's your new month's programming.

    STRENGTH 1
    SUMO SQ
    DEAD STOP UNI LAT KB ROW SUMO STANCE

    STRENGTH 2
    SUMO DL

    DBL KB OV PUSH PRESS

    STRENGTH 3
    LAT STEP UP
    WIDE GRIP CHIN

    WK 1 4 X 15
    WK 2 4 X 12
    WK 3 4 X 10
    WK 4 4 X 10 *heavier than week 3 Set your 10 REP MAX
    WK 5 4 X 15

    SKILL : SUMO SQUAT POSITION

    STRENGTH BENCHMARKING
    1 min max CTB chin up hang (pregression - hook green band on higher horizontal rack, hand position on lower // TRX 45degree ISO row **think thumbs in armpits)
    1 min / max side plank (pregression to bent lower leg // progression to top leg elevated)

    CONDITIONING BENCHMARKING
    1 min max mountain climbers (knee to elbow, shoulders over top of hands) Results are total
    15s Max WATT/SPEED Row/Ski & Run
    Clock set for 6 H1 : 15s H2 : 20s
    You Go, I Go format b/w P1 & P2
    Each partner will have 55s Rest b/w machines

  • Goat basic cardio Workout

    6rounds
    3min row 1:55/500m
    In 3min Do 15 burpees over the rower and take a brake the rest of the 3min

  • Power snatch 20min otm Workout

    Power snatch 20min otm

  • Climbing @ Margaritaville Workout

    5.4 Imported.

  • 20.11.2013 Workout

    2 minutes AMRAP of:
    Double unders

  • 20.11.2013 Workout

    2 minutes AMRAP of:
    Double under

    1 minute rest