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

  • Snatch tech Workout

    Every 1.30min x 6 (light weight/empty barbell)
    2 snatch pull + 2 tall snatch

    Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

    Every 2min x 8
    1 squat snatch + 2 high hang squat snatch
    @50-65% of 1RM

    Huom! Kevyet painot keskittyen tekniikkaan.

    Accessory 3 x 10 Sots press

  • 080225 Lauanatai Workout

    Partner workout

    AMRAP 25min
    5 synchro single arm DB devil's press 22,5/15
    30+30m DB farmer's carry 2x22,5/15
    10 synchro single arm DB hang power clean 22,5/15
    30+30m DB farmer's carry 2x22,5/15
    15 synchro single arm DB squat 22,5/15
    30+30m DB farmer's carry 2x22,5/15

    *Farmer carry is always 30m YGIG

  • Vauhtipunnerrus 5 Workout

    Vaihteluviikko

    25min laadukkaasti

    3-5 Boxihyppy
    6+6 Yhden käden pystypunnerrus
    6+6 Yhden käden kulmasoutu
    6+6 OP-ulkokierto
    6-8 Hauiskääntö
    90s Kevyt kone

  • 6 kierrosta alkavalla 2 min Workout

    6 kierrosta alkavalla 2 min (kesto 48 min)

    1. Yhdellä KP:lla paholaisenpunnerrus 10-14
    2. Laite
    3. Kävely yksi kahvakuula/käsipaino eturäkissä 30m
    4. Laite

  • Accessories Workout

    30s on / 15s off for 3 rounds:
    a) goblet curtsy lunge, L
    b) goblet curtsy lunge, R
    c) s.l. v-up / bicycle crunch
    d) front rack hold (100-120% etukyykyn 1RM)

  • WOD Workout

    YGIG 20min

    30 Raakarive riipusta 40/30kg
    30 Tuplaa/Sinkkua
    30 Cal

    -Toistot saa jakaa miten vaan

  • 3RM Hang Power Cleans Strength

    Find your 3RM Hang Power Cleans

  • Endurance Workout

    2 x E2MOM for 16

    A. E2MOM 16
    1. 10 x shuttle run into amrap WB
    (1 rep = 15m)
    2. 100 x du into amrap line over burpee
    3. 30 x thruster @20/15kg BB into amrap row/ski for cal.
    4. Rest

    Rest 2 min.

    B. E2MOM 16
    1. 30 x front rack lunges @1 x 20/16kg into amrap kb swing
    2. 12 x Devils press @1 x 22,5/15kg into amrap box step ups (bodyweight)
    3. Amrap cindy
    4. Rest

  • Pull ups, push ups & DUs Workout

    EMOM24:
    a) 6-12 pull up (kipping / butterfly) / feet assisted pull up (1-2 sets)
    b) 10-20 push up (1-3 sets)
    c) 20-40 DU / 30s training / 40-80 SU
    d) rest

    RPE 7-8

  • WOD Workout

    AMRAP 12 mins
    12 goblet box step up 6 Left first , then 6 Right @22,5/15kg
    9 Alternating Single Arm Devil Press, 22.5/15 kg
    12 Toes-to-bars

    Extra :
    Lightweight Jefferson curls , standing on box!

    3x5 reps rest 60s btw sets