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 and jerk Strength

    Clean and Jerk
    Every 1:45 x 6

    1) 3 reps
    2) 3 reps
    3) 2 reps
    4) 2 reps
    5) 1 rep
    6) 1 rep

    Build to 90% max
    Squat or Power

  • METCON Workout

    For time:

    4rounds:

    100m shuttle run
    4 power clean@70/50kg
    12 ttb
    4 power clean
    .
    .
    Scaled For time:

    4rounds:

    100m shuttle run
    4 power clean@60/40kg
    8 ttb
    4 power clean

    TARGET UNDER 9MIN, TIME CAP 12MIN

  • DEADLIFT Strength

    Deadlift

    8-6-4-2

    2-3 reps in tank

  • Morning Intervals Workout

    4x
    90sec Calories
    90sec Calories
    90sec Calories
    90sec 10x7,5m Shuttle Runs + Max Wall Balls
    90sec Rest

  • INTERVALS Workout

    E4MOM x 3-4

    21/18 bike calories
    15/12 ski calories
    9 burpee over bar

    TARGET UNDER 2,5MIN / KIIHTYVÄ TAHTI, VIIMEINEN PÄIVÄN NOPEIN

  • WOD Workout

    5 rounds for time of:
    50 Double Unders / 75 Single Unders
    25 Air Squats
    15 V-ups / Tuck-ups
    5 Power Snatches, 50/35 kg

    Time cap : 20 min

  • Strength Workout

    A)
    Snatch pull + Low Hang Power Snatch

    Build to today's technical heavy 1+1.
    --then--
    5x 1+1 @ 90-100% of A

  • WOD Workout

    For time:
    40/30 Machine Calories
    40 Alternating Dumbbell Snatches, 22.5/15 kg
    30/24 Machine Calories
    30 Dumbbell Facing Burpees
    20/15 Machine Calories
    20 Alternating Dumbbell Devil Press, 22.5/15 kg

    Time cap : 15 min

  • Strength Workout

    Every 2:00 mins for 10 mins:

    5 Deadlifts, @70-80%
    Use same weight across all sets!

  • Voima- keskiviikko, torstai Workout

    Raskaita maastavetoja 5-3-1

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10 hyvää huomenta- liike tangolla
    20 kuollut ötökkä
    16 askelkyykky taakse vuorojaloin

    PRIMER
    -nousu ensimmäiseen työpainoon

    MAASTAVETO
    5@ 75%
    3@ 85%
    1+@95%
    -2-3min lepo sarjojen välissä

    APULIIKKEET
    3x max toistot leuanveto, myötäote TAI 3x12 aussi-leuanveto
    3x8+8askelkyykkykävely RPE 9
    3x10 suorin jaloin maastaveto käsipainoilla RPE 9
    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä yksitellen tai kiertoharjoitteluna