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

  • Conditioning 28-06-2023 Workout

    PERFORMANCE
    ON A 4:00 RUNNING CLOCK...
    100m Run
    25 Sit-Ups
    25 Overhead Squats @42,5/30 kg
    -Rest w/ Time Remaining-
    ON A 6:00 RUNNING CLOCK...
    300m Run
    35 Sit-Ups
    20 Overhead Squats @52,5/25 kg
    -Rest w/ Time Remaining-
    ON A 8:00 RUNNING CLOCK...
    600m Run
    45 Sit-Ups
    15 Overhead Squats @60/42,5 kg

    *If the OHS is not an option, change to Front Squat.

    FITNESS
    ON A 4:00 RUNNING CLOCK...
    100m Run
    25 Sit-Ups
    25 Front Squats @light
    -Rest w/ Time Remaining-
    ON A 6:00 RUNNING CLOCK...
    300m Run
    35 Sit-Ups
    20 Front Squats @moderate
    -Rest w/ Time Remaining-
    ON A 8:00 RUNNING CLOCK...
    600m Run
    45 Sit-Ups
    15 Front Squats @heavy

    *Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

  • 13.10.2019 Strength

    Power snatch + Squat snatch on Hip

    6 x (1+1)@50-65%, of squat snatch 1RM

    SO 1:30

  • Overhead Squat Strength

    Overhead Squat for load:
    #1: 3 reps

  • 251023 Keskiviikko B Workout

    B) Half "Karen" with a twist
    75 wall ball for time

    Every time you break, do 25 double under or 40 single under

  • SQUAT CLEAN & JERK 4 X 3 Strength

    4 x 3 X 75%

  • Snass and Burp Workout

    For time
    Buy In: 15 Overhead Squats
    +
    15-12-9 Hang Snatches
    12-9-6 Burpee over bar
    +
    Cash out: 15 Overhead Squats

    Rx:50/35kg

  • Conditioning 07-06-2023 Workout

    PERFORMANCE
    FOR TIME
    3 ROUNDS
    50 Double Unders
    20 Alt. Box Step-Ups @61/51cm
    10 Strict Press @42.5/30kg
    Immediately Into
    2 ROUNDS
    50 Double Unders
    20 Burpees
    10 Push Press @60/42.5kg
    Immediately Into
    1 ROUND
    50 Double Unders
    20 Burpee Box Step-Over @61/51cm
    10 Push Jerks @85/60kg

    FITNESS
    FOR TIME
    3 ROUNDS
    75 Single Unders
    20 Alt. Box Step-Ups
    10 Strict Press @ light
    Immediately Into
    2 ROUNDS
    75 Single Unders
    15 Up-Downs
    10 Push Press @ moderate
    Immediately Into
    1 ROUND
    75 Single Unders
    15 Up-Down Box Step-Over
    10 Push Jerks @moderate

  • WOD Workout

    FOR TIME
    3 ROUNDS
    50 Double Unders
    20 Alt. Box Step-Ups @60/50cm
    10 Strict Press @43/30kg
    Immediately Into
    2 ROUNDS
    50 Double Unders
    20 Burpees
    10 Push Press @60/43kg
    Immediately Into
    1 ROUND
    50 Double Unders
    20 Burpee Box Step-Over @60/50cm
    10 Push Jerks @85/60kg

    Timecap: 18 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Roll Calves
    :30/:30 L-Position Pec Stretch on Rig or Wall
    20 Alt. Deadbugs
    -Rest as Needed btw Sets-
    *Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

  • Body building Workout

    Upper body -Body building ~30min:

    8 Double Db bench
    8 barbell row
    12 bicep curl
    12+12 seated Db press
    10-15cal machine (fast)

  • Gymnastics Strength Workout

    3-4 rounds:

    5-10 strict pull up
    5-10 strict ring dip

    (rest as needed)

    (lisää mahdollisuuksien mukaan 1-2 toistoa per sarja viime viikkoon. Jätä silti 1-2+ toistoa tankkiin, pyri tekemään toistot mahdollisimman laadukkaasti ja negatiiviset vaiheet kontrolloidusti. skaalaa tarvittaessa kuminauhalla)