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

  • Main site Saturday 231014 Workout

    Every minute for 30 minutes, alternate between

    ♀ 24-in box, 90-lb sled
    ♂ 30-in box, 135-lb sled

  • 21.4.2023 Warmup Workout

    800m run / 800m row

    30 Banded Pass Trough
    10 + 10 Banded Pull Apart
    1:00 + 1:00 Triceps Stretch
    0:30 Deadhang

  • Muscle & Power Strength

    Find heavy Clean & Jerk

  • 30.9.2025 Workout warmup Workout

    2 Rounds
    10/side Xiao Pengs
    10 Air squats
    5 Jefferson curls
    +
    Bar MU drills – 1-2 rounds of:
    5 Arch hold push to hollow hold (3-5 sec in each position)
    8 Tension swings (sponge/block between feet)
    3 Supine dowel hip snap rollover
    8 Front support pops
    3 Jumping bar muscle-ups with hip snap
    +
    Build to workout weight for KB clean and jerks
    * Practice a few sets of the other movements as you build up
    +
    Once through @ workout weight
    200m Run
    3 Bar muscle ups
    8 Wall balls
    200m Row
    3 KB clean and jerks
    6 Toes-to-bars

  • Maastaveto Strength

    6-6-4-4

  • Viikko 39 Workout

    Tällä viikolla osa kisailee unbrokeneissa! Kovasti tsemiä sinne. Teille erilainen viikko kokonaisuus!
    Muuten viettelemme kevyen viikon samankaltaisella rakenteella kun pari edellistä. Eli miksataan fillymäistä toiminnallista bodailua, pidetään tempo mukana ja kuorma vähän keveämpänä. Säästellään myös niveliä näillä hiukan ja tuodaan monipuolisuutta harjoitteluun!

  • CLEAN & JERK Workout

    Clean & Jerk 2+2

    Build up to 70%, then

    4-5 x 2+2 x 70-80%

    rest 2min between sets

    OR

    20min clean & jerk technique training

  • Deadlift Strength

    Deadlift 4x3

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 Crunches
    20 Cross crunches
    10 Reverse crunches
    20 Jack knives (single leg)
    10 Hollow rocks
    Rest

  • Conditioning Workout

    Partner Workout ( You Go, I Go)

    30 minutes RUNNING CLOCK
    In 8 mins Complete :
    10 wall walks
    20 burpee Pull up
    40 wall ball @9/6kg
    80 Double under
    Remaining time is rest!

    In 10 mins complete :
    10 DB Man maker @2x20/12,5kg
    20 t2b
    40 cal row
    80 air squat
    Remaining time is rest!

    In 12 mins complete
    10 rope climb
    20 dumbell TGU @20/12,5kg
    40 push up
    80 medball clean @9/6kg

    Remaining time is rest!!!