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

  • VOIMA/TEKNIIKKA Strength

    CLEAN AND JERK
    E2MOM x 5
    CLEAN AND JERK 2+1 (Nousevat painot)

  • Amrap 10 Workout

    Amrap 10

    40 DU
    20m Single arm KB/DB OH carry (both sides 20m)
    10 Burpees to 15 cm target

  • May Strength 1 Week 1 Strength

    Bulgarian Hip Hinge
    4x12 /

    Push up 4x12
    *If you cannot complete strict chest to floor push ups, set up incline with barbell on rack as needed. Lower the height of the barbell to increase difficulty. These are NOT Palm release push ups. Maintain tension the whole time
    *If you can easily complete the rep range, add weight plate on your back to increase

    **Mark Push up weight/ elevation in notes

    4:00 sets

    22 minutes

  • WOD 8.1 Strength

    Back squat or Front squat: 5 – 5 – 5 – 5 – 5

  • Engine Strength Workout

    Hang Snatch Emom
    15 Mins 2 Reps each min ~70-80% of 1RM

  • AMRAP 7min Workout

    30 Wallballs (20/14)
    15 Deadlifts (100/70)

  • EMOM 30 Workout

    EMOM 30

    30 sec on, 30 sec off x10

    Row for calories

    Box over jumps

    Russian KB swings

    -should be 70-80% effort all the way. Not harder.

  • Snatch double Strength

    Build up to a heavy snatch double OTD

  • Partner workout Workout

    With partner for time:
    500m row(each) / Deadlift lockout hold 100/65kg
    500m row(each) / Front rack hold 80/55kg
    500m row(each) / OH lockout 60/45kg

    Partner 1 rows 500m while the other partner has the barbell in lockout hold. If the barbell is not in lockout, rowing must stop until barbell is in lockout again.

  • Snatch Strength

    2×2 @ 72%
    2×2 @ 76%
    2×2 @ 80%

    One second at knee level