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

  • Superkids 10-13 v WOD Workout

    30 wall ball
    30 toes to bar
    30 Gobletsquat
    30 pull ups

  • Conditioning 20-01-2021 Workout

    Ski/Row 2km, Bike Erg 4km
    100 Double Unders
    3 x Stairs
    Ski/Row 1km, Bike Erg 2km
    75 Double Unders
    100 Hollow Rocks
    Ski/Row 500m, Bike Erg 1km
    50 Double Unders
    100/75 Push-ups
    Ski/Row 250m, Bike Erg 500m
    25 Double Unders
    100 BW Lunges

    • TIME CAP = 35:00
    • Easy to moderate effort today

  • WOD 11/07/22 Workout

  • Conditioning Workout

    Conditioning :
    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    One person works. Split as desired.
    Burpee Option: regular burpee.

  • Gymnastics + weightlifting + strength Strength

    155 min
    Warm up for 20 min

    1.BCTB
    - Bfly 5x8
    - Box 4x8

    2.WL
    A. Snatch
    A. Snatch pyramid work
    1x3x80 % 42
    1x2x85 % 45
    1x1x90 % 48
    1x3x85 % 45
    1x2x90 % 48
    1x1x92-94 % 51

    B. Snatch consistency work
    30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
    - 30 kg (45 kg)
    - 2.46

    3.Back squat
    5x80 % - 72
    5x85 % - 77
    5x85+ % - 79
    5x75 % - 67
    New set every 3 minutes

    4.Accessory
    20-16-14-12 reps of:
    Romanian deadlift - 40 kg
    *After each completed set do:
    5 Jumps with empty barbell

  • 7.10.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    KEVYT TEKNIIKKATREENI
    Vapaa valinnaiset lämmöt

    --

    SN SOTS PRESS 2 sec pause OH position
    2x6@keppi pal 1-2min

    --

    SNATCH On The Plates
    3x6@keppi/tanko pal 2min

    --

    SN PULL till power position + SN
    6x3[1+1]@40% pal 2min

    --

    BOX JUMP 4x6 pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • WOD 19/04/22 ENDURANCE Workout

  • EASYWOD 21072020 Workout

    Clean & Jerk technique

    5 x 3-position clean

    5×1 clean + 3 split jerk

  • Open 20.1 Workout

    For Time:

    8 ground to overhead
    10 bar facing burpees

    43/30kg

    TC 15

  • 19.11.2021 Deload Workout

    WOD

    With Partner
    Row Distance 43 minutes , moderate pace.
    Change every 500m, after change perform 1 RNDS. "Cindy"