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

  • HANG SNATCH Strength

    E90s x 10

    5x3 hang snatch
    5x2 hang snatch

    power or squat

  • OHS Strength

    E3M x 4

    3-3-3-3 V.1-2 (2-0-X-1)

    Huomio tempo. Tekniset työsarjat.

  • WOD Workout

    8 rounds for time of:
    15/12 Machine Calories
    10 Single Dumbbell Box Step-ups, 22.5/15 kg, 50cm
    5 Burpee pull up

    Timecap: 18 mins

  • Day 37.1 Strength

    8RM Push Press

  • 020223 Torstai Workout

    "Christine" (like)

    3 rounds for time of
    A) 500-m row
    B) 12 bodyweight deadlifts
    21 box jumps 60/50

    Other one starts from A and the other from B. Switch when both are ready.

  • Day 30.2 Strength

    Every 2min for 14min:

  • Partner workout Workout

    BUY IN: 1000m ROW, other one holds the barbell 75/60kg

    then:
    3 rounds of:
    4 syncro wall walks
    8 syncro devils press 1x 22,5/15kg
    12 syncro bar over burpee

     REST 2 MIN.

    then:
    3 rounds of: ”you go i go”
    22 Deadlift 75/60kg
    24 T2B
    26 Push ups
    28 single arm KB hang clean + jerk @24/16kg

    BUY OUT: 1000m SKI, other one holds the barbell 75/60kg

    Tc. 40 min.

  • Day 33.3 Strength

    5x5 Weighted Pull-ups

    • Build up to heaviest set

  • BBF 080226 Workout

    In Pair
    6x 6min ON/2min OFF

    A) ”I Go-You Go”
    3 Pushups
    6 Sit-ups
    9 Squats

    B) Row for Cal
    🔽⬆️
    3x Shuttle Runs
    15 KB Swings
    3x Shuttle Runs

    C) ”I Go-You Go”
    2 Devils Presses
    15m DB Walking Lunges

    D) Ski for Cal
    🔽🔼
    3x Shuttle Runs
    12 DB Snatches
    3x Shuttle Runs

    E) AMRAP of
    30 Toes-to-rings/bar
    20 Burpee-Pullups
    10 Wall Walks

    F) Bike for Cal
    🔽🔼
    3x Shuttle Runs
    12 Box Jump Overs
    3x Shuttle Runs

  • Front squat Strength

    e3m x 4:
    3 *front squat @ RIR 2
    15-20s copenhagen plank hold
    *1s pause bottom