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

  • CLEAN & JERK COMPLEX Strength

    6-8sets:

    2 hang squat clean + 2 front squat + 1 jerk 65-75%

  • PUSH PRESS Strength

    Push press.

    8-8-6-6

    E2,5MOM / 2-3 rep in tank

  • Morning Intervals Workout

    4 x EMOM 8

    A. Standing BikeErg
    B. Stick Facing Burpees
    C. SkiErg
    D. Shuttle Run

    • Done as 40 sec ON / 20 sec OFF
    • 1 min rest Between EMOM's

  • 29.7.2024 POWER SNATCH + SNATCH from KNEE + OHS -- prog. II Strength

    2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min

  • Strength Strength

    Strict pull up 5x6

  • CrossLifting Workout

    A:
    Daily max of :
    1 Cluster + 2 Push Press
    - build up in 5-6 sets
    - 2 mins rest btw Heavy sets
    - No JERK!

    B:
    Partner WOD ( You GO , I GO )
    3 rounds for time :
    20 squat clean @60/43kg
    20 push jerk
    20 bent over row
    Timecap : 15 mins

  • Voima - maanantai, tiistai Workout

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10 penkkipunnerrus (kevyt)
    10 Pull over käsipainolla (kevyt)
    10 istumaannousu
    10 ilmakyykky

    PRIMER
    3x4 Penkkipunnerrus

    -3s lasku, 3 s stop pohjassa
    -hyvä hallinta
    -nouse hieman painossa
    -noin 1min lepo sarjojen välissä

    PENKKIPUNNERRUS

    3@70%
    3@80%
    3+@90%

    -vähintään 2min lepo sarjojen välissä

    APULIIKKEET
    3x10 Skull crusher RPE 9
    3x12 Face pull kuminauhalla RPE 7
    3x10 Chest Flies RPE 8

    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä ns. kiertoharjoitteluna tai yksi liike kerrallaan

  • INTERVALS Workout

    4-5rounds:

    20/15 echo calories
    20 Db snatch@22,5/15kg
    10 burpee box over

    2min rest

    kiihtyvä tahti / vasta kaksi viimeistä kovaa

  • DEADLIFT Strength

    Deadlift

    4x4

    E3MOM / 2-3 + RIR / not too heavy

  • 081224 SPORT Workout

    A) Thruster
    8-6-4-2-1 for load
    Go every 3min

    B) Bar muscle-up practise

    Every 90s for 4 rounds
    1. Set of bar muscle-up + 10-15 wall ball
    2. 18/14 cal erg
    3. Set of toes to bar + 8-10 burpee to target
    4. 18/14 cal erg
    5. Rest