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

  • Jähy Workout

    3 kierrosta laadukkaasti

    10+10 sivutaivutus kuulalla
    8+8 Yhden jalan lantion nosto

  • Snatch Balance 5x3 Strength

    -keskity terävään allemenoon

  • Strength Strength

    Shoulder press (15 mins )
    Heavy Trriple
    - look for the best of the day with perfect form
    - optional: 5x3 reps with moderate weight

  • Conditioning 03-11-2022 Workout

    EMOM x 12:00
    Min 1: 30s Russian Swing
    Min 2: 30s Cal Row/Bike/Ski
    Min 3: 30s Goblet Squat
    Min 4: 30s Up Downs

    • Goal: Challenging effort, consistent rep counts each round
    • Same weight Swing and Squat, aim unbroken sets for 30s

  • WOD 13.12 Strength

    Romanian deadlift 4 x 8

  • WOD Workout

    EMOM 10
    ODD Minutes: 10 Deadlifts @100/70kg
    EVEN Minutes: 10 Goblet Squats @32/24kg

    Extra credit:
    Bicep curls with barbell
    3x 12 reps
    90 sec rest btw sets

  • Strength Strength

    Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
    - Goal - exceed last weeks top weight if you're feeling good.

  • 25 Min AMRAP; Workout

    In pairs switch after each Round;
    3-6 Ring MU
    6 Squat Cleans 80/55kg
    18/14 Cal Row

    Scaled option
    3-6 Bar Mu or 6-12 c2B or pull ups or strict banded
    Squat clean 65-75%
    Row the same

  • WOD 5.2 Workout

    20 wall ball
    20 burpee
    20 KB/DB snatch 22,5/15, 24/16
    30 wall ball
    30 burpee
    30 KB/DB snatch

  • Conditioning 19-10-2022 Workout

    4 x 8:00 AMRAPs with a Partner
    Rest 2:00 Between each
    Complete in any order

    AMRAP 8:00
    15m/Each Meter Lateral Sled Pull (small sled)

    AMRAP 8:00
    Max Cal Bike/Row/Ski

    AMRAP 8:00
    30 Meter Sled Pull Backwards (big sled)

    AMRAP 8:00
    15m/each Meter Single Arm Front Rack Carry