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

  • 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

  • Gymnastic Workout

    Handstand walk/ handstand hold practice
    15min

    3 x 15 strict pull ups
    - unbroken set
    - banded/ feet on the ground
    - rest 2min

    EMOM 9
    1. Handstand plate steps/ shoulder taps/ pike shoulder taps x 10-20
    2. Barbell OH hold 30-40sec
    3. Snatch grip bent over row x 10-15

  • ”Basic” vol. 96 Workout

    TECHNIQUE
    Ring Support Hold
    Ring Dip Hold

    GYMNASTICS 1
    5 Rounds
    10sec ON 20sec OFF
    Ring Support Hold
    Ring Dip Hold

    GYMNASTICS 2
    5 Rounds
    10sec ON 20sec OFF
    Chin Over Bar Hold
    Hanging L-Sit Hold/ Hanging Tuck Hold

    Supersets 3 Rounds (Barbell or Dumbbells)

    10 Biceps Curl
    10 Shoulder Press
    20 sec Overhead Hold