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. Conditioning Workout

    " 21-15-9:
    Squat Snatch (95/65)
    CTB Pull-Ups"

  • SPRINTERVALS Workout

    SPINTERVALS - it's been too long... ;)

    2ppl at a time
    15s MAX work : 60 - 90s REST/wait

    0.03 @ 75% - 80%
    0.06 @ 85% - 90%
    1 X thru

    0.06 Sprints @ 95% - 100%
    Rest while rest of class goes
    Dynamic Sprint warm ups as you wait - don't sit or stand still....
    Record Speeds every time - TAKE NOTES - Result is fastest speed

    14mins

  • Hiekkasäkin kanto 5 x 50m Workout

    Hiekkasäkin kanto 5 x 50m

  • Push jerk EMOM8 Workout

    Every minute on the minute for 8 min

    Stop for 2 sec at the receiving position. Focus on good form over weight.

  • 4/12/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension or superman

    hi hang clean 3x2-2 sec catch
    jerk 3x2(8) climb(keep form)
    clean- work up to heavy(8)

    Metcon
    otm 11
    3 cleans 80% of your one rep max. Increase load throughout if form allows...then

    amrap 7
    burpees to a plate

    Metcon-comp
    otm 11
    3 cleans 80% of your one rep max. Increase load throughout if form allows...then

    amrap 7
    7 hspu
    14 du's

    Finisher
    60 abmat sit-ups
    20 cuff iso per
    hamstring stretch

  • 20 min amrap / BBJO, Air squats and DUs Workout

    Complete as many rounds as possible in 20 minutes:
    10 Burbee box jump overs 61/50cm
    20 Air squats
    30 DUs

  • Performance Workout

    A.
    Take 15 minutes to practice power clean and Jerk.
    Build to today’s heavy single.

    B.
    Every minute, for 10 minutes:
    2 x power clean + Jerk

    B.
    In teams of two, 10 min amrap:
    10 x Push Press 60%/max
    10 x Box Jumps (24/20″)

  • VOIMA/TEKNIIKKA Workout

    Every 2min for 18min
    Minute 1-2, 7-8 & 13-14
    - MU with pause at recieving and pause at full extension x 2-5 reps
    (Or low ring MU progression + dip catch & extension x 3-4 reps)

    Minute 3-4, 9-10 & 15-16
    - Handstand walk x 10m
    (Use partner assist or handstand wall runs if you don´t have handstand walk yet)

    Minute 5-6, 11-12 & 17-18
    - Strict T2B x 5-8 reps @ 3111

  • Fitness Workout

    A.
    Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
    Minute 1 – Back Squat x 6 reps @ 3011
    Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
    Minute 3 – Hollow Rock or Hold x 30-40 seconds
    Minute 4 – Dumbbell Row x 8 reps
    (hold KBs/DBs in the top position for2 full second each rep)

    B.
    Three rounds for time of:
    Run 400 Meters
    30 Kettlebell Swings
    15 Thrusters

  • 12 Days of Valentine Workout

    12 Days of Valentine

    For time:

    1 Clean & Jerk (70-80% of Max)
    2 Wall Climbs
    3 Box Jumps 75/61cm
    4 x15m Shuttle Run
    5 Bar Facing Burpees
    6 KB Snatch 24/16kg
    7 Pistols (alternating)
    8 Toes-to-bar
    9 Wall Ball
    10 C2B Pullups
    11 HSPU
    12 Front Squats (Same weight as in C&J, from floor)

    Note: After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 WC, then 1 C&J + 2WC + 3Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.