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

  • VOIMA/TEKNIIKKA Strength

    Clean and Jerk
    E2MOMx3 Clean and Jerk x 3 (Nousevat painot)

  • Power Snatch + 3 Overhead Squat Strength

    10x
    New set every 90sec

    1 Power Snatch + 3 Overhead Squats

  • May Strength 2 Movement Prep Workout

    With mobility band hooked high: lat focus, tricep opener
    With mobility band hooked low: ankle, hips

    Dowel dislocated eagle grip and conventional
    Pool cue drills
    OH Squat with dowel

    beast activations, 3 point and 2 point

    Zombie squats, 2-3 minute rack position coaching

    15 minutes

  • power snatch Strength

    5 x 2

  • 10min AMRAP Workout

    10 Pull-ups
    15 OHS 35/25kg
    20 DU

  • Shoulder press Strength

    In 10min find your 5RM

    In 10min find your 3RM

    In 10min find your 1RM

  • EMOM 45 min Workout

    "EMOM 45 min", 3 min on each stations

    3 min: Jog (corridor)
    3 min : "Cindy", 5 Pullups, 10 Pushups, 15 Squats
    3 min: 40 Single-Unders / 10 Russian KB Swings (small room)
    3 min: Row (at 70%)
    3 min: 3 Wall Walks / 50 m Farmer's Walk (outside the rig)

    Keep the pace light and steady. There should be no need for rest.

  • 4/24/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/*Metcon-comp(17)
    7rds
    3 curtis p's 95/65-*115/80
    6 pull ups/*6 chest to bar

    box squat(15)
    work up to a heavy-form first

    Finisher
    2 min hip opener
    30 cuff iso
    100 rtw

  • 6 Rounds for time Workout

    6 Rounds For Time:

    9 Power Cleans
    6 Ring Dips
    - 60'' rest -

    PC weight about 80-85% of the TM or 65% of a 1RM

  • 4/17/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(16)
    80 *double unders-x3 singles
    40 front squats 105/75-*155/105
    20 clean and jerk 105/75-*155/105
    40 burpees
    80 *double unders-x3 singles

    work up to a 6 rep hvy back squat(15)

    Finisher
    2 min couch stretch
    30 band pull aparts
    100 flutters-10 sec hold after every 10