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 & Jerk Strength

    Set 1: 2 Clean and Jerk @60-65% 1RM Clean & Jerk
    Set 2: 2 Clean and Jerk @65-68%
    Set 3: 2 Clean and Jerk @70-73%
    Sets 4-5: 1 Clean and Jerk @75-78%
    Sets 6-7: 1 Clean and Jerk @80-83%
    Sets 8-9: 1 Clean and Jerk @85-88%
    Sets 10-11: 1 Clean and Jerk @90-93%
    - Rest 2-3min btw sets

  • Bench Press (DELOAD) Strength

    EMOM 10:
    Set 1: 5 @50% 1RM Bench Press
    Set 2: 3 @55%
    Set 3: 3 @60%
    Set 4: 2 @65%
    Set 5: 2 @70%
    Set 6: 1 @75%
    Set 7: 1 @80%
    Sets 8-10: 1 @85%

  • Partner Workout Workout

    For time:
    100 D-DB Deadlifts @22,5/15kg
    80 D-DB Push Presses
    60 DB Facing Burpees
    40 D-DB Devil's Presses
    20 D-DB Thrusters
    - Split evenly, one partner works at a time

  • Snatch High Pull Strength

    3x5 Snatch High Pull
    - Build by feel
    - Focus on technique and right positions

  • Clean Complex Strength

    5 sets:
    1 Clean Deadlift + 1 Clean
    Set 1: @60%
    Set 2: @65%
    Set 3: @70%
    Set 4: @75%
    Set 5: @80%
    - Rest as needed btw sets

  • For time Workout

    (Easy = Front Squat Practise)

    For Time:

    2 - 4 - 6 - 8 - 10
    Front Squat Barbell 30/50kg
    30 Rope Jump

    Straight into...

    30/40cal Machine

    Straight into...

    10 - 8 - 6 - 4 - 2
    Front Squat Barbell 30/50kg
    30 Rope Jump

    Time Cap 16min
    Easy = DB's Front Squat

  • WODABALOOZA 2020 Workout

    LAJI 1

    ”SexyWod”

    Aikaa vastaan:
    • Vie parkkipaikan toiseen päähän (50m) 150kg levypainoja, levypainoteline ja hyppyboksi
    • Levypainot ja teline on vietävä yhdellä kädellä pään yläpuolella.
    • Tee 100 boksin yli askellusta/ hyppyä
    • Tuo takaisin (50m) 150kg levypainoja, levypainoteline ja hyppyboksi
    • Tee 100 boksin yli askellusta/ hyppyä

  • Fascia Method Workout

    FasciaMethod on suomalaisten fysioterapeuttien kehittämä kehonhuoltomenetelmä. FasciaMethodissa yhdistyvät myofaskiaalinen liikkuvuusharjoittelu, dynaaminen täsmävenyttely kireille lihaksille, liikehallintaharjoittelu ja faskiakäsittely pallolla.

  • WMA EXTRA Workout

    100 x facepulls
    100 x pull aparts
    100 x upright rows
    100 x triceps

    With band!

  • ”GOOD GRIEF” Workout

    5 Rounds x AMRAP 3:
    4 Devil's Press (22.5/15kg)
    6 Toes to Bar
    24 Double Unders

    Rest 1 Minute Between Rounds

    *Score = Sum Total Rounds + Reps