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

  • Deadlift Workout

    Deadlift

    5 Deadlifts on the minute for 15 minutes.
    Use 60-80% of 1RM deadlift. Increase weights three times during the workout (eg. on the 5th and the 10th minute…)

  • Weightless eight Workout

    8min EMOM
    8 ALT. DB-Snatch
    8 Box jumps

  • Olympic 22-23.1 Workout

    (A)
    Power snatches from the hip (power position).
    Main focus on minimizing the press out in the lift.
    Easy work for 20 minutes. You may add weight.

    (B)
    EMOM 12
    Power snatch
    Hang power snatch
    (2 second pause in the catch)
    Go easy with the weight.

    (C)
    Behind the neck push jerks.
    6 x 2 (2 second pause in the catch)
    Super light. Perfect form.

  • Conditioning Workout

    12x 4min ON / 1min OFF:
    A)
    1min Assault bike
    AMRAP:
    10 Pull-ups
    10 WB 9/6kg

    B)
    1min Ski-erg
    AMRAP:
    15 KBS (US) 24/16kg
    15 Walking lunges (2=1)

    C)
    1min Rowing
    AMRAP:
    20 Push-ups
    20 Abmat sit-ups

    D)
    1min Running
    AMRAP:
    Burpee box jumps 60/50cm

  • "Ass Blaster" Workout

    2 Rounds for time, In teams of 2:
    200m Run / 20/16cal Row
    30 WB 9/6kg
    200m Run / 20/16cal Row
    30 Box Jump overs 60/50cm
    200m Run / 20/16cal Row
    30 Double KB thruster 2x24/16kg
    Timecap 18min.

    When the other partner is running the other one rows at the same time. all the other movements are done i go/you go-style. After both athletes are done running and rowing, you can continue. Athletes switch btw running and rowing every time.

  • Barbell cycling Workout

    Barbell Cycling

    Clean & jerk

    EMOM 5: 5 TNG power clean & jerk @ 65-67.5%
    EMOM 5: 4 TNG power clean & jerk @ 70-72.5%
    EMOM 5: 3 TNG power clean & jerk @75-80%
    Every 30s for 5 min: 1 clean & jerk @ 85%-90%

    *Ei lepoa EMOMIEN välissä eli aina alkaa uusi 5 min sykli. Painot niin, että tekniikka säilyy!!!

  • EMOM 12 min Strength

    5 HSC/SC @65%
    12 walking lunges

  • Optional accessory Workout

    Optional Accessory

    For time:

    75 DU
    25 KBS @24/16kg
    50 DU
    15 KBS

    RPE 4

  • Mobility WOD Workout

    Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.

    Tänään keskitytään lantion alueeseen. Teemme dynaamisia liikkuvuusharjoitteita sekä pitkiä venytyksiä.

  • Olympic 8.1 Workout

    Power snatch
    (A)
    20 minutes of bar tracking.
    Ground-under knee-ground-above knee-ground-hip-ground-pull-ground-snatch (power).
    Easy load.

    (B)
    EMOM 12
    Power snatch + Hang power snatch.
    Climbing weights. No misses.