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

  • 9-7-5 Snatch (anyhow) 70/50kg 5-4-3 MU Scale if needed. Workout

    We have 4 different workouts today. Rest 5min after each workout.

    9-7-5 Snatch (anyhow) 70/50kg
    5-4-3 MU

    Scale if needed.

    Rest 5min before next workout

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    Info: You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) Ankle Flow and/or Squat flow
    2) 10 Double Banded Passthrough
    3) 5+5 Lateral OHS
    4) 1-3 Skin the Cat
    5) 5+5 Alternating KB SOTS Press

  • Skill Day Workout

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume and intensity.

    3-5 rounds by feel, rest as needed

    1) 2x Squat Flow
    2) 10 Prone passthrough
    3) 10m Dragon Squat
    4) Bridge hold, 5-30sec
    5) Ankle Flow

    Go by feel. Check the videos. Scale if needed and have fun.

  • 8 rounds (30/30) hollow/air squat/push up/row Workout

    8 kierrosta, 30 sekuntia töitä ja 30 sekuntia lepoa. Rauhallinen tahti. Tämä ei ole all out-harjoitus. Harjoitus kestää 32 minuuttia. Yksi kierros on kun olet suorittanut kaikki neljä "pistettä". Suhtaudu tähän kuin rauhalliseen lenkkiin.

    1. Hollow rock
    2. Air squat
    3. Push ups
    4. Row/bike/ski

  • 1.8.2017 Workout

    With a Running Clock in 29 minutes
    From 0:00-5:00, AMRAP:
    Burpees
    From 6:00-11:00, AMRAP:
    7 Deadlifts 70/50kg
    7 Box Jumps 24"/20"
    From 12:00-17:00, AMRAP
    Turkish Get-Ups 24/16kg
    From 18:00-23:00, AMRAP:
    7 Snatches 35/25kg
    7 Push-Ups
    From 24:00-29:00, AMRAP:
    Row (calories)
    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

  • VOIMA/TEKNIIKKA Strength

    Snatch
    E2MOM x 5
    SNATCH x 4

  • Friendly Chipper Workout

    Working in Pairs ( Ygig)
    For Time;
    100 Cal Row
    100 medicine ball sit ups
    800m run with ball together
    100 Med' ball Cleans
    800m Run with ball together

    Time Cap 30 mins

  • Injoiabl Workout

    12min AMRAP
    5 x Pull-ups
    8 x Push-ups
    11 x KB-Swings
    14 x Box jumps

  • May Strength 1 Week 2 Strength

    Bulgarian Hip Hinge
    4x10/

    Push up 4x10
    *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.
    *If you can easily complete the rep range, add weight plate on your back to increase difficulty.

    TGU: post hip hinge
    4x4 /

    **Mark Push up weight/ elevation and KB weight in notes.

    4:00 sets
    22 minutes

  • TRX Countdown Workout

    TRX Body Saw (form over speed)
    TRX Mountain Climber*/side*
    TRX Row
    TRX Jump Squat

    20-18-16-14-12...2

    15min cap

    18min