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

  • 1.4.2018 nuoret Workout

    munia ja mämmiä

  • Clean&Jerk 5 Workout

    Thursday 12th July 2018

    CLEAN AND JERK

    Performance
    Every 90 Seconds x 10:
    Clean + Jerk

    Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every 90 Seconds x 10:
    1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

    Post loads to comments.
    Exposure 5 of 8

    5 Rounds or 20 Minutes:
    50 Double-Unders (or about 2 minutes practice)
    10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
    10 Supine Hollow Alternating Leg Raises

    Post work to comments.

  • Weightlifting II. Workout

    EMOM 10 mins
    5 Snatch Push press
    5 hang Snatch High Pull

    for time : 30 Strict TTB

  • Row intervals Workout

    4x 250m sprint
    1:3 work to rest

  • Superkids 10-13 v WOD Workout

    3-5 kierrosta (riippuu paljonko on aikaa)

    6 istuen pystypunnerrus
    6 käsipainojen yli burpee (käsipainot vierekkäin lattialla)
    3 peppu edellä puuhun (jalat edellä seinälle käsilläseisontaan

  • Työntötekniikka Workout

    3 x 3 + 3 c&j, 70 %

    focus on the technigue

  • Gymnastic strength Workout

    • For Time:
    Strict Ring Dips 30/20 reps
    2:00 rest
    Kipping Ring Dips 40/30 reps
    2:00 rest
    Standard Push Ups 50/40 reps

  • Grunt work Workout

    4*
    15m DB Bear walk
    10* Strict Pull Ups
    15* DB FS
    *2' rest BTR

    4*
    10/10 SDL KB
    15m/15m OH Carry KB

  • Weighted pull ups and dips Workout

    Weighted Strict Pull-up 10-10-6-8-12, using heaviest weight per set
    Rest 1 min
    Weighted Strict Ring Dip 10-10-6-8-12, using heaviest weight per set
    Rest 1 min

    The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

    The first set of 6 use a working weight, but still not a max. The set of 8 is a max weight set. The last set of 12 is also a max weight set, but you will of course have drop the weight down.

  • High Hang Snatch Strength

    4 x 12 reps