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

  • 150322 Tiistai Workout

    Every 4min for 5 rounds
    20/15 cal row
    15-20 wall ball 20/14

    Hard effort on rower and unbroken wall balls. Try to keep work and rest 1:1.

  • 3 rds Workout

    A1 Split Squat 12/side
    Rest 60s
    A2 Single arm Bent over row 12/side
    Rest 60s

  • Clean Strength

    • Find a heavy 5.
    • No TnG
    • Try to go under 30s./set.

  • WOD Workout

    In 13 mins
    Complete:
    21-15-9
    Power Clean @52/35kg
    Burpee pull up
    In remaining time max rep air squat!
    Score: total reps of squats
    Sets of 7-8 with barbell!

    Extra:
    Tabata plank jacks

  • WOD Workout

    EMOM12 mins

    Min 1: 30s Max Reps Hand Release Push-ups
    Min 2: 30s Max Reps Hang Power Snatch @42.5/30kg
    Min 3: 30s Max Reps Double Unders

    Goal: Consistent effort each interval so pace the early rounds
    Rx+: @52.5/35kg

  • Some doubles <3 Workout

    Some doubles for two

    16min YGIG Amrap

    30 DU
    10 double box overs (60/70cm, two boxes next to each others)

    Other athlete does both movements while the other one rests, and then switch.

  • Hang snatch + snatch Strength

    Hang snatch + snatch

    70-75%
    3-5x 1+1

    The % is for guideline only.
    Keep working with that weight where your technique breaks, untill you can fix it again.

  • Hip snatch + hang snatch Strength

    hip snatch + hang snatch

    70-75%
    3-5x 1+1

    The % is for guideline only.
    Keep working with that weight where your technique breaks, untill you can fix it again.

  • Tuesday strength Strength

    Split jerks

    Split jerks 7x3

  • Perjantain Bodaukset Workout

    20min laadukkaasti, 8-10× liike

    Hauiskääntö
    Ranskalainen punnerrus
    Vipunosto sivuille
    Vipunosto taakse