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

  • WOD Workout

    For time
    4 Rounds
    15 DB Clean and Jerk 2x22,5/15kg
    15 Cal row
    Timecap: 15 mins

  • 141123 Tiistai Workout

    3 rounds

    1min AMRAP 2-4-6..: pull-up + air squat
    30s rest
    1min AMRAP: Row for cal
    30s rest
    1min AMRAP 2-4-6..: KB swing 24/16 + box jump 60/50
    30s rest
    1min AMRAP: Shuttle run for reps (1x = 7+7m)

    Rest 3min between the rounds

  • "NASTY GIRLS" Workout

    BENCHMARK
    3 rounds for time:
    50 air squats
    7 ring muscle-ups
    10 hang power cleans (42,5/60 kg)

    Scaled WOD
    3 rounds for time:
    30 air squats
    15 ring rows
    10 hang power cleans

  • WOD Workout

    Emom 24

    1) 45s Viivajuoksu
    2) 10-15 KP/KK STOH
    3) 3-15 Mu/C2B/Leuka
    4) Lepo

  • Clean & Jerk Strength

    4-5 Sets: (15min)
    2 Squat clean + 2 Split jerk @70-75%

    Huom!
    Sama kompleksi kuin viime viikolla, mutta isompi paino.
    Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

  • 021123 Torstai Workout

    On the minute for 5 rounds
    1. Wall ball 20/14
    2. Toes to rings
    3. DB hang snatch 22,5/15
    4. Burpee box get over 40"
    5. Rest

    Work 40s / Rest 20s

  • Strength+Skill Workout

    4 SETS
    1 Segmented Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
    Keep weight Light. This is meant to be prep for tomorrow's 1-Rep Attempt!
    Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.

  • Conditioning 09-11-2023 Workout

    FOR QUALITY
    80/65 Cal Bike/Row/Ski
    -Immediately Into
    3 ROUNDS
    50 Sit-Ups
    100m Farmer Carry @ moderate to heavy
    -Immediately Into
    80/65 Cal Bike/Row/Ski

    • RPE 6

  • 5 sets Strength

    3 back squats
    – Build to a heavy set of 3 and
    maintain for all 5 sets.

    Scaled WOD
    5 sets:
    5 back squats
    – Build to a moderately heavy set
    of 5 and maintain for all 5 sets.

  • Shoulder press Strength

    E2:30
    4x5 shoulder press
    - RIR 2-3 viimeisellä setillä
    - voi tehdä samoilla painoilla kaikki sarjat tai rakentaa kohti päivän tavoitepainoja

    Aloitetaan tällä parin kuukauden olkapäiden maksimivoimaprogressiota. Jätä siis ohjeen mukaisesti varoja painoihin, jotta on mitä korotella tulevilla viikoilla.