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

  • Clean and Jerk (2+2) Strength

    2 Power clean + 2 Split Jerk
    Start the power clean from the ground. Do 2 power cleans and then 2 split jerks.
    Do not drop the barbell between the split jerks.

    Post three heaviest succesfull attempts.

  • 20min EMOM: Wallball, TTB Workout

    20min EMOM:

    1) 15-25 Wallball
    2) 5-15 TTB

    Ohje: Tee vuorominuutein. Lepää minuutista jäljelle jäävä aika.

  • Engine Strength Workout

    Snatch Technique
    5x3
    5x2
    5x1

    Spend time working on technique and aim for no fails. Today is about consistency!

    Record heaviest single

  • DB snatch & Pull up Workout

    For time

    21-15-9 reps of

    Timecap: 8min

  • STRONGCON2 Workout

    Set up equipment and work with partner. Decide on weight (unless weight is stated), can add or take away weight as needed through circuit.
    One partner works, other on machines waiting to be tagged in. Cycle through all 6 exercises one at a time before starting over.

    Spend 3-5 min rehearsing KB Snatch and KB sit-up before beginning circuit.

    Total reps for 16-12-10...10...10 rounds
    BB Row (45/95lbs)
    DB Crossover lunge (f:10-20, m:20-30)
    KB Snatch (pick capable weight)
    SA KB Sit-up
    Kneeling Slamballs (25/40)
    DB Thrusters

    Row Sub 2min pace
    Ski Sub 2:10 pace
    Run above 7mph

    35

  • Power Clean singles Strength

    4x
    (2min ON(8 lifts)/1min OFF)
    Power Cleans
    new lift every 15:e sec (8 lifts)
    start first round at 70% of 1RM and add weight to next round.

  • VOIMA/TEKNIIKKA after WOD Workout

    Gymnastics Conditioning
    Ninjas: EMOMx7: 12 unbroken HSPU
    Advanced: EMOMx7: 9 unbroken HSPU
    Intermediate: EMOMx7: 6 unbroken HSPU
    Beginner: EMOMx7: 3 unbroken HSPU
    *Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

  • Strength Strength

    1a) Deadlift (2-0-X-0) - 3 x 4 Touch and Go Reps

    1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

    . . . REST 2-3 MINUTES B/T SETS. . .

    *Load Deadlifts as heavy as possible while still maintaining the 2 second down tempo each rep as well as keeping all reps touch and go.

  • Pain Train Workout

    0.05 curve
    5 strokes skier
    5 front kick throughs per side (or pregressions)

    As a class, 8-10 minute AMRAP.
    13 minutes

  • Fran from H#LL Workout

    3x2min ON/1min OFF
    AMRAP (continue where you stopped)

    21-18-15-12-9-6-3 reps of:
    Thrusters 42,5/30kg
    Pullups