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

  • Muscle up progressions Workout

    Kipping on rings
    Kipping pull ups on rings
    Hips to rings
    Bowing with band / turning with band
    Box turns
    Jumping Mu (renkaat säädettynä rinta/otsan väliselle korkeudelle ja kyykistyminen renkaiden alle suorille käsin josta hypyn kautta full MU)
    20 minutes total time.

  • Core Conditioning Workout

    6 rounds each, YGIG

    1:30min:
    Carry 1 x DB 22,5/15kg
    00 : 30 s OH
    00 : 30 s Front Rack
    00 : 30 s Farmers

  • Squat clean clusters Workout

    3-4 sets
    1.1.1 (note 1 less rep now!)
    20 secs intra cluster rest 2 minutes between sets
    80% feeling.
    Goal is to add (1-5kgs from 2 weeks ago)

  • Max it! Workout

    With a running clock, every minute perform 1 lift and add 5kg.
    Start with an empty barbell and snatch for as long as possible.
    Once you cannot snatch the weight, clean for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.

    Score is your total weight of all lifts

  • Clean & Jerk Workout

    Build up to 2 RTM in 20min

  • Gymnastics Workout

    How was it?

  • Snatch Complex EMOM Workout

    12min EMOM
    On every minute 1 rep of following complex:

    -Snatch grip deadlift
    -Hang power snatch
    -Overhead squat

    AHAFA

  • Deadlift Strength

    4 - 2 - 4 - 2 Deadstop reps

    Technical max every set (1 rep reserve every set)

  • Power clean + jerk 8-10 x (1+1) Strength

    In 20 minutes:

    Power clean + jerk 8-10 x (1+1)

    • heavy sets, no failing

  • Back squat ladder Strength

    3 sets of 1-2-3.
    Add weight for each set.