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

  • 2. Jerk Strength

    On the Minute x 10:
    1 Push Jerk + 1 Split Jerk

  • Olympic 17.10 Workout

    Clean and jerk
    1
    20 mins. for a solid double.
    2
    EMOM 9
    1. 2 Squat cleans (2 sec. pause under the knee)
    2. 1 clean (anyhow) 2 jerks (2 sec pause in the dip and in the catch)
    3. 2 Clean and jerks
    3
    Clean pulls 6*2 @80-110%
    or technique based work

  • 4 Station minutes Workout

    EMOM 12 min:

    Station 1 – DB Shoulder Press x 6 / hand
    Station 2 – DB OHS x 6 / hand
    Station 3 – DB Bent Over Row x 6 / hand
    Station 4 – Strict Pull Up x 5
    (Strict Pull Up – jollei mene niin pomppu laatikolta)

  • Saturday team WOD Workout

    30 min EMOM

    In teams of 3:

    1. Row

    2. Rounds 1-5: 8 (4+4) KB snatch + 5 T2B / Rounds 6-10: 10 m double kb front rack walking lunge + 5 burbee

    3. rest

    Liikkeet aina 60 sek / liike. Samalla minuutilla yksi tiimistä soutaa, yksi tekee liikkeitä ja yksi lepää. Seuraavalla minuutilla osat taas vaihtuvat jne. Huomaa liikkeiden vaihto rounds 1-5 & 6-10!

    Result: Tiimin soutuosuudet yhteensä metreinä.

  • Relay air bike Workout

    Relay Air bike in teams of 5
    Person 1. 60s. On
    15s. Off
    Person 2. 60s. On
    15s. Off
    Person 3. 60s. On
    15s. Off
    Person 4. 60s. On
    15s. Off
    Person 5. 60s. On
    15s. Off
    3 Rounds
    All out!

  • Accessory work Workout

    3-4 rounds, rest as needed:

    1) 5+5 Reverse Lunge
    2) 15-25 GHD Sit-Up
    3) 50 DU

    RPE 3-4

  • Amrap 7 Workout

    35 double unders
    11 c2b
    7 burpee box jump

    Du-skaalaus 20s. tuplatreeniä
    C2b skaalaus pullups -> hyppyleuka

  • Kulmasoutu 4x10 Strength

    -kuulalla, 4x10/käsi
    -lepo 60-90s., kun molemmat kädet tehty

  • 10min EMOM: MU/High Box Jump Workout

    10min EMOM:

    1) 1-5 MU
    2) 3-5 High Box Jump

    RPE 3-4

  • 2. Conditioning Workout

    For Time:
    200 Double Unders
    1,500 Meter Row
    100 Wallballs (20/14)
    50/35 Calorie Bike