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

  • 1. Snatch Strength

    60%/3
    65%/3
    70%/3
    75%/3
    (80%/3)3

  • Row 5x1000m, rest 3min between sets Workout

    Row 5x1000m, 3min rest

    Not all out efforts, keep a steady pace. Steady does not mean easy. Try to hit all rounds within 2sec.

  • Amanda Workout

    9-7-5
    Ring MU + Squat snatch (60/42.5)
    (Time cap: 8min)

    Skaalaus vaihtoehoja:

    Pienemmät kuormat ~ 50-60%/1rm
    Toistot 7-5-3 / 5-3-1
    Ring MU --> Bar MU
    MU --> Burpee + C2B/Pull up
    Squat snatch --> Power snatch

  • 3x5 Deadlift Strength

    Deadlift 2x5 + 1x5+
    (first set at 65%, second at 75% and third at 85% of 1RM, but try as many reps as possible in third set 5+ reps)

  • 2min ON, 1min OFF for 7 rounds Workout

    2min ON, 1min OFF for 7 rounds: Row + DT

    7sets,
    In 2 minutes:
    Row 15-20/10-15kcal
    12 Deadlift (70/50kg)
    9 Hang Power Clean
    6 Jerk
    Rest 1min

    In two minutes you first row calories and then do one round of DT. The third minute is for rest. Choose a demanding amount of calories for rowing and weight for DT. You should be able to do them both in two minutes. Scale if needed. Do at least one test round before you start your workout. This workout should be hard but doable. Good luck.

  • 13.8.2017 Workout

    Secret service Snatch Test
    AMRAP 10 KB snatch 24/16kg

    150 reps Reinikainen
    200 reps charlie`s angel
    230 reps junior spy
    250 reps Horatio
    280 reps Gunvald
    300 reps 007

  • 12min AMRAP Workout

    25 thruster @ 35/25kg
    10 push up (hand release)
    20 thruster @ 45/30kg
    10 push up
    15 thruster @ 55/35kg
    10 push up
    10 thruster @ 65/40kg
    10 push up
    5 thruster @ 75/45kg

    If still time, as many burpees as possible until 12min complete

  • Skill Day Workout

    #Skillday

    Gymnastics

    Ohje: tee perus voimisteluharjoituksia 20-30 minuutin ajan. Voit katsoa videolta mallia, tai keksiä omia.

    3-5 Rounds, rest as needed

    1) 1-5 Strict/Weighted Ring Muscle-Up

    2) Banded March, for 30-45sec

    3) Hollow 360, both ways

    4) Wallsquat 5-5-5

    Ohje: tee 3-5 kierrosta. 1) tiukat voimavedot, käytä tarvittaessa lisäpainoa. Skaalaa tiukkoihin C2B tai leukoihin ja tiukkoihin rengasdippeihin. Voit tehdä esim 3 leukaa ja 3 dippiä yhtä muscle-uppia kohden
    2) liiku kaikkiin suuntiin marssimalla
    3) katso video, skaalaa tarvittaessa tuomalla polvea/polvia koukkuun tai tuomalla kädet kiinni vartaloon
    4) katso video

    Stretching 20-30min

    Ohje: venyttele tai tee liikkuvuusharjoituksia 20-30min ajan.

  • 200617 Workout

    Conditioning
    "Freedom Sauce"
    AMRAP 3:
    21 Overhead Squats (95/65#)
    21 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    18 Overhead Squats (115/80#)
    18 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    15 Overhead Squats (135/95#)
    15 Over-the-Erg Burpees
    Max Calorie Row
    Rest 3:00
    AMRAP 3:
    12 Overhead Squats (155/105#)
    12 Over-the-Erg Burpees
    Max Calorie Row

  • Clean & Jerk Strength

    Every 90sec for 15 minutes:
    2 Clean & jerks

    Rest 5 min

    EMOM 10
    1 Power clean & jerk
    Last 5 sets hold the finish position (barbell on straight arms) for 15sec.