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

  • Loooong and Sweaty Workout

    2000m Row
    1600m Run
    200 x Double Under
    100 x Box Jump
    For Time

  • 13.3.2021 Strength

    Power Snatch

    EMOM 5

    Minutes 1-3 : 3 x 50 - 60%
    Minutes 4-5 : 2 x 60 - 70%

    Rest 2 min

    EMOM 5

    Minutes : 1-3 : 3 x 60 - 70%
    Minutes : 4-5 : 2 x 70 - 80%

    Rest 2 min

    EMOM 5

    Minutes : 1-3 : 3 x 70 - 80%
    Minutes : 4-5 : 2 x 90%

    Omatoimi:

    Raakatempauksen tekniikka harjoitus. Kuormat sen mukaiset. Tavoitteena saada hyviä nostoja. Onnistunut harjoitus kun tuntuu helpolle.

  • 8x3 Power Snatch Strength

    8x
    Go every 75 sec
    3 Power Snatch

    -work up to heaviest possible 3RM

  • "BUY & HOLD" Workout

    ON AN 8:00 CLOCK
    Buy-In: 600 Meter Run
    In Remaining Time AMRAP:
    30 Double Unders
    15 Thrusters 35/25kg

    [Rest 4 Minutes, Then...]

    ON AN 8:00 CLOCK
    Buy-In: 600 Meter Run
    In Remaining Time AMRAP:
    30 Double Unders
    15 Overhead Squats 35/25kg

    Score = Log rounds + reps for both AMRAPS. Score is sum total.

  • Hang power snatches & Double unders Workout

    5 RFT
    9 Hang power snatch 50/27,5kg
    50 Double unders

  • Banded floor press Strength

    Max effort banded floor press
    5-4-3-2-1-1-1-1
    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
    At this point rest 2-3min
    1st. 1r @ 90%
    2nd 1r @ 95-97%
    3rd 1r @ +100% (new pr attempt)
    3-5min recovery between last 3 sets.
    Do not overestimate the weights on last set.
    Be smart!

  • 5.7.2021 ( Partner Workout) Workout

    For time, With Partner

    Run 800m ( Both Run same time)
    ...into
    8 Rounds IGOYGO
    5 + 5 Kettlebell Clean 32/24kg
    6 Box Over Jumps
    15 Sit Ups
    ..into
    Run 400m ( Both run same time)

  • Chipper Workout

    For time: (4min ON - 2min OFF)

    15 Power Snatch 50/35kg
    30 T2B
    30 Box Jump
    10 RMU / BMU
    30 DB Push Press Alt 22,5/15kg
    150 DU
    30 Pull-Up
    30 Burpee
    90 m Farmers carry pinch grip 20/15kg

    TC 28min!

  • Clean & Jerk Workout

    Technique practice for 20min

  • Airbike and bodyweight stuff Workout

    Original and Yard edition:

    20s. On, 20s. Off x 6 rounds
    -Airbike
    -Up&Down (burpee without push-up)

    20s. On, 20s. Off x 6 rounds
    -Airbike
    -Tuck-ups

    20s. On, 20s. Off x 6 rounds
    -Airbike
    -Air squat

    Home edition:

    20s. On, 20s. Off x 6 rounds
    -8m Shuttle run
    -Up&Down (burpee without push-up)

    20s. On, 20s. Off x 6 rounds
    -8m Shuttle run
    -Tuck-ups

    20s. On, 20s. Off x 6 rounds
    -8m Shuttle run
    -Air squat