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

  • Power Clean + Push Jerk Strength

    Power Clean + Push Jerk

    5x2 (1 PC+PJ, 1PC + PJ) Drop and Go.

    Go by feel, rest as needed.

  • For time Workout

    120 double-unders
    30 sit-ups
    6 wall walks
    100 double-unders
    25 sit-ups
    5 wall walks
    80 double-unders
    20 sit-ups
    4 wall walks
    60 double-unders
    15 sit-ups
    3 wall walks
    40 double-unders
    10 sit-ups
    2 wall walks

    SCALED WOD
    For time:
    50 single-unders
    10 sit-ups
    3 inch-worms
    40 single-unders
    10 sit-ups
    3 inch-worms
    30 single-unders
    10 sit-ups
    2 inch-worms
    20 single-unders
    10 sit-ups
    2 inch-worms
    10 single-unders
    10 sit-ups
    1 inch-worms

  • 1-2-3-4-5-6-7-8-9-10 reps for time of Workout

    KB swings (24/32 kg)
    Burpee pull-ups

    Scaled WOD
    1-2-3-4-5-6-7-8 reps for time of:
    KB swings (8/12 kg)
    Burpee jumping pull-ups

  • Metcon Workout

    Rx´d

    2rounds:
    10 D-ball/sandbag to shoulder @M: 50-70kg / W: 30-50kg
    15 c2b

    rest 4min

    2rounds:
    15 D-ball/sandbag squat @M: 50-70kg / W: 30-50kg
    15 DB bench @22,5/15kg´s

    rest 4min

    2rounds:
    20m D-ball/sandbag walking lunge meters @M: 50-70kg / W: 30-50kg
    15 ttb

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    Scaled

    2rounds:
    10 D-ball/sandbag to shoulder @M: 50-70kg / W: 30-50kg
    10 pull up

    rest 4min

    2rounds:
    10 D-ball/sandbag squat @M: 50-70kg / W: 30-50kg
    10 DB bench @15-10kg´s

    rest 4min

    2rounds:
    15m D-ball/sandbag walking lunge meters @M: 50-70kg / W: 30-50kg
    10 ttb

    Targets:. 4min, time caps 6min / try to hit big sets on gymnastics

  • WOD Workout

    For 4 sets:
    In 3 mins do:
    Row/ski, 250 m, Bike 500m / run 200m
    then in the remaining time, AMRAP of:
    6 Pull-ups kipping, /ring row
    6 Kettlebell USA Swings, 24/16 kg

    Rest 1 min between each set.
    For each set restart the AMRAP.

  • WOD Workout

    10 Kierrosta aikaa vastaan

    5 Leukaa
    5 Punnerrusta
    10 Seinäpalloa

  • Snatch complex (2/8) Strength

    E2MOM x7:
    snatch pull
    high hang snatch (taskulta)
    hang snatch (polven päältä)
    low hang snatch (polven alta)
    - ei tiputeta tankoa nostojen välissä
    - RIR 1-2 low hang snatch viimeisellä sarjalla

    Fokus:
    - Ennen polvea: puske tanko liikkeelle jalalla, tanko pysyy lähellä, rauhallinen veto eli ei kiirettä
    - polven jälkeen: tanko pysyy lähellä, hartiat tangon päällä, kädet pysyy pitkinä ja rentoina
    - veto: mennään mahdollisimman nopeasti tangon alle, kunhan ensin on suoristettu lantio vedossa loppuun asti

    Kaikki tempaukset kyykkyyn, jos et pääse suoraan kyykkyyn pyri hiissaamaan niin alas kuin liikkuvuus antaa myöten jokaisella toistolla. Jos kyykky ei mahdollinen -> power.

  • WOD Workout

    For 4 set:
    AMRAP in 2 mins of:
    4 Hang Power Cleans, 60/43kg
    4 Shoulder-to-Overheads,
    4 Back Squats,

    Rest 1 min between each set

  • Pull-ups 5RM Strength

    Lisäpaino Pull-ups
    5RM

  • Aikaa vastaan: istumaannousu / taters Workout

    Aikaa vastaan:

    • 50-40-30-20-10 istumaannousu
    • 25-20-15-10-5 taters (N 16kg / M 24kg)