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

  • WARM-UP Workout

    5-10min Row/Airbike/Bike

    Then:
    7-1 Medball Clean
    1-7 KBS

    Snatch Drills video

  • Jerk behind neck Strength

    Jerk behind neck
    5x3r
    2 reps in the tank
    Rest as needed.

  • 3 rounds for time Workout

    CONDITIONING (2/3)
    3 rounds for time:

    40/30cal Row
    30 Wallball
    20 Pull-Up

    Rest 45sec between rounds

    RPE 4, not all out, but with very heavy breathing.

    Target: all rounds within 10sec. Unbroken wb sets.

    Tailoring Options:

    Pull-Up→ lower rep scheme 20→ 15 → 10 or with jumping pull-ups

  • Basic Conditioning Workout

    Basic Conditioning
    For 40min w/partner

    Row 800/600m
    While Partner

    40m Bear Hug Carry With Ball 20/15kg
    20 V-Ups
    40m KB One Arm Overhead Lunge 20/16kg
    10+10 KB Russian Twist 20/16kg

  • WARM-UP Workout

    3 rounds:
    5+5 Single Arm KBS (eye level)
    10 KBS
    10 KB Tater Squat video
    1+1 (left+right) KB Press+ Push Press+ Push Jerk + Split Jerk + Windmill

    Handstand Shoulder Opener video and/or MU Transitions with a band video

  • DU/TTB for time Workout

    CONDITIONING

    For time: 
    50-40-30-20-10 DU
    16-14-12-10-8 TTB

    RPE 3 to 4

    Target: unbroken DU sets

    Tailoring Options:

    DU→ 30-25-20-15-10
    TTB→ 10-9-8-7-6 or with hanging knee raise

  • Skill 20-11-2019 Workout

    Gymnastics Skill day.

    Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!

  • 17 viikon maastaveto-ohjelma: VIIKKO 14 - 3x3@90% Strength

    Viikko 1: 5 x 5 x 70%
    Viikko 2: 5 x 3 x 75%
    Viikko 3: 5 x 1 x 80%
    Viikko 4: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
    Viikko 5: 5 x 5 x 75%
    Viikko 6: 5 x 3 x 80%
    Viikko 7: 5 x 1 x 85%
    Viikko 8: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
    Viikko 9: 4 x 5 x 80%
    Viikko 10: 4 x 3 x 85%
    Viikko 11: 4 x 1 x 90%
    Viikko 12: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
    Viikko 13: 3 x 5 x 85%
    Viikko 14: 3 x 3 x 90%
    Viikko 15: 3 x 1 x 95%
    Viikko 16: Ei maastavetoja, eikä muita alaselkää kuormittavia liikkeitä.
    Viikko 17: 1RM

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    10min EMOM of your choice

    1) gymnastic movement
    2) DB/KB movement

    RPE 3-4 go by feel

    Target: pick your movements and have fun!

  • EMOM x12 Workout

    1.) DU's
    2.) Hang Clean + jerk (w/db)
    3.) OH-Lunges (w/db)

    • go by feel
    • you choose reps / weight