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

  • Thrusters 7x1 Strength

    Thrusters 7x1

  • Core progression 1. Workout

    4 Rounds YGIG / movement

    Weighted plank 30s AHAFA
    6 + 6 Turkish sit up (KB) AHAFA
    20 Tuck crunch on box

  • Snatch week 1 (cycle 2) Strength

    5x2 Snatch @ 5kg more than last cycle or 80% - 85%of 2RM
    This should be really easy and smooth.

  • Aerobic capacity 48min Workout

    2rounds:
    3min easy
    2min fast/moderate
    1min rest

    1) bike
    2) row
    3) ski
    4) echo

  • YGIG "Helenish" Workout

    2-3 hengen tiimissä:

    9 Kierrosta aikaa vastaan:

    400m row/ski or 800m bike
    21 kb swings 24kg/16kg
    12 pull ups

    *Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan.

  • 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.

  • 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?