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

  • 5.12.2022 FRONT SQUAT 5RM [WL BEGINNERS] Strength

    5@up to max (5RM)

  • 22.4.25 Workout

    Every 6min x6

    22/17 cal row
    16 wall ball @9/6kg
    12 toes to bar
    8 burpee to target

    Time cap 4min / round

  • Lauantai 26.3. Workout

    Wod
    Treeni

    2 Rounds

    500/400m Row

    25 Dual DB Front squat 22,5/15kg
    70 Double Unders

    Rest 2 min between rounds

    Hiki
    2 Rounds
    500/400m Row
    25 Db squat/ Air squat
    70 Single unders

    Rest 2 min between rounds

  • Day 1 Olympic Weightlifting Workout

    A lot of building weight this week - make sure you keep a note of what you get for everything.

    BTN press in split - build weight over the 4 sets
    5 reps
    4 reps
    3 reps
    2 reps

    Power clean
    3 @ 70% of max clean
    3 @ 73%
    3 @ 75%
    2 @ 80%
    1 @ 85%

    Hang clean
    5 x 3 - build weight over the 5 sets

    Segment clean pull (pause 1 inch off the floor, at the knee & at the mid-thigh)
    5 x 3 @ 90% of max clean

    Optional accessories
    EMOM X 9
    Min 1 - 20 Hip flexor raises
    Min 2 - 40 Sec D-ball hold (moderate weight)
    Min 3 - 10 weighted alkenas

  • RestDay! Workout

    RestDay!

  • 23.6.23 Workout

    FOR TIME
    40s ON, 20s OFF
    30-26-22 reps of:
    sumodeadlift high pull @40/30kg
    box jumps

    tc: 16min

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 Passthrough
    10 active 2 passive
    6 inchworm
    10 ring row
    10 scapula pull
    20 rubberband pull apart

    Gymnastics for quality
    30min

    ADVANCED
    Butterfly C2B/pull-ups baisics

    BEGINNER
    High kipping K2E

    WOD
    Partner AMRAP 6min
    YGIG

    7 push-ups
    3 C2B

  • 23.6.23 Strength

    SNATCH 4/5
    Every 75s x5
    1 snatch (power or squat)
    build up in weight

  • Partner metcon Workout

    With partner

    AMRAP 10:
    20cal bike/row
    bearhug sandbag/D-ball hold*

    REST 3MIN

    AMRAP 10:
    100 double under
    shuttle run*

    REST 3MIN

    AMRAP 10:
    20 DB snatch @ 22,5/15kg
    box jump*

  • 14.6.2024 Clean & Jerk Strength

    Clean and jerk

    7 to 10 x 1 @ 70% go EMOM