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. Deadlift Strength

    Build to a Heavy Set of 2
    Followed By…
    3 Sets of 7 @ 80% of the above load.

  • Partner WOD Workout

    Partner WOD
    30min AMRAP

    ”I Go, You Go"
    4 Intervals (2/each)
    Run around the box
    20 Hang Power Cleans
    20 Push Press 35/25kg

    Then

    100 Partner Situps with MB
    75 Deadlifts 80/60kg
    50 Pullups
    25 HandstandPushups

    Then in the remaining time

    "I Go, You Go"
    7 Thrusters 35/25kg
    7 Bar over Burpees.

    Score: Reps from last ”I Go, You Go”

  • Conditioning 18-07-2018 Workout

    3 Rounds for Time with a partner:
    1000m Row
    40 Wallballs (20/14)
    30 Box Jumps Overs (61/51cm)
    20 Power Snatch (42.5/30kg)
    10 Overhead Squats

    Rx+: 52.5/35kg
    30:00 Cap

  • "Omatoiminen WOD" Workout

    Deaload week!

    A.
    Row easy 3min

    3 rds:
    5 DL
    5 Muscle snatch
    5 Press behind neck
    5 Ohs

    Mobility btw rnds.

    B.
    Snatch (technique)
    - Snatch pull
    - Muscle snatch
    - Snatch balance
    - Snatch

    C.
    EMOM x15:
    1. Row
    2. Burpee
    3. Rest

  • Snatch 5 x 2 Strength

    Tempaus
    5 x 2 snatch
    No touch and go. Nosta jokaiseen sarjaan painoa mikäli tekniikka pysyy kasassa.

    Tehdään open gymillä keskiviikkoina tai sunnuntina omatoimisesti juhannuksen poikkeusaukiloaikojen takia

  • 22.6.2018 Workout

    30 minutes AMRAP with partner

    100 pull ups
    100 push ups
    400m carry 25/15kg
    100 sit ups
    100 air squat

    IGOYOUGO. Both carry same time

  • Snatch from the block 9x1 Strength

    Snatch from the block, above the knee.

    9x1 (no touch and go, set up a good starting position)

    Rest 60-90sec between sets

    RPE 4-5

  • Endurance WOD Workout

    Part 1– 15 min EMOM
    Minute 1: 5 power cleans
    Minute 2: 5 Push Jerk
    Minute 3: 15 push-ups

    *Goal of the Power Cleans and Push Jerk is to go UNBROKEN. Although this workout is an EMOM, our overall goal is striving to go unbroken each round. You can use dumbbells or a Barbell for these movements.

    *If you can not maintain 15 push-ups in one minute start with a lower number and try to add one more each round. (Modify as needed)

    5 minutes rest and transition 😅

    Part 2– 15 min AMRAP Partner Rotation:
    - 4 Burpees to 6 in. Target
    - 6 Wall Balls
    - 8 Toes To Bar/ 16 Knees to 90

    *Partner 1 will do 4 Burpees to a Target, then Partner 2 will do 4 Burpees to a Target. Partner 1 will do 6 Wall Balls, then Partner 2 will do 6 Wall Balls and so on for the duration of the workout.

    *For the Wall Balls, use a weight slightly heavier than normal.

    Have fun and focus on technique! 💪🏽🤩🤘🏽🔥

  • Bodybuilding Workout

    4 rounds
    8+8 single arm row
    8 double kb shoulder press
    8 bicep curls (tangolla)
    1min lepo

  • Rest day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    Snatch technique at 17:00