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

  • Thruster, Power Snatch, TTB Workout

    CONDITIONING

    18-15-12-9-6-3
    Thruster (35/25kg)
    Power Snatch
    TTB

    (ms. 27.11.2018)

    RPE 4

  • With partner Workout

    You go, I go

    6min Amrap
    Row 1000m
    then rest of the time
    DB Clean & Jerk

    rest 4min

    6min Amrap
    Row 1000m
    then rest of the time
    T2B

  • Omatoimi ekstra Workout

    5-8 rounds of :
    1 rope climb (normal or legless)
    6-10 (hr push ups)
    rest 1-1,5 min and repeat

  • Nopee Hiki Workout

    AMRAP 6 min

    4 T2B
    8 Air Squat
    12 Selkälihas liike

  • Advent calendar 2018 - Day 20 Workout

    German hang

    Let's repeat the German hang. Try to do a few seconds longer sets than last time.

    Do 4-5 times 10-20 seconds. If the free hang is too intense, check out the video and choose the scaling option according to your skill.

    Remember: There should not be any pain. Only stretch.

  • Morning Cardio Workout

    6x
    3min ON/2min OFF

    A) 15/10 Cal. Assault Bike
    + AMRAP of:
    8 Wall Balls
    4 Burpees

    B) 15/10 Cal. SkiErg
    + AMRAP of:
    KB/DBs Burpee Step Over box

    C) 20/15 Row
    + AMRAP of:
    3 Pushups
    6 Situps
    9 Squats

  • 7min EMOM: 5-12 TTB Workout

    GYMNASTIC CONDITIONING

    7min EMOM: 5-12 TTB

    Pick a rep scheme you can do unbroken TTB all rounds. Final sets RPE 4-5

  • Strength work Strength

    STRENGTH

    5 rounds, rest as needed between:

    1) 5 Back Squat
    2) 5+5 DB/KB Single Arm Row, Tempo 5010 (5sec down)
    3) 5+5 Standing DB Single Arm Press, Tempo 5010 (5sec down)

    RPE 4 (2-4 reps in the tank)

  • 12/18/18 Workout

    Warm up(0:00-10:00)
    200m run
    then
    :30 sec knuckle drags per side
    :30 sec row-slow

    :30 sec walkouts
    :30 sec row-mod

    :30 sec active spiderman
    :30 sec row-fast

    Barbell warm up
    5 good mornings
    5 back squat
    5 elbow rotations
    5 strict press
    5 straight leg deadlift
    5 front squat

    Mobility(10:00-15:00)
    Pigeon pose-1:00 min per
    Wrist stretch-1:00 min
    Front rack stretch-1:00 min

    Skills/Teach(15:00-25:00)
    Pull up-
    Long hollow body
    Prep:
    10 scap pull ups
    3 kip swings
    1-3 strict pull-ups
    3 pull ups/c2b

    Clean and jerk
    Chest up, hamstrings loaded
    Elbows high, pull under bar landing in power position.
    Prep:
    5 clean and jerk w/bar

    *10 minutes to work up to workout weight

    Metcon(20)
    “Liquid Cocaine”

    5 Rounds:

    5 Power Clean and Jerks (155/105)

    10 Chest to Bar Pull-ups

    Opt(12)
    5-4-3-2-1 hang clean climbing
    4x2 ring/bar mu or gym 🐐
    Tabata row
    5x100m hill sprint

    Finisher
    30 t raise
    15 side plank pt
    100 flutters
    1 min quad per

  • "Almost Jackie" Workout

    CONDITIONING

    Row 1000m
    25 Thruster 40/30kg
    15 C2B

    RPE 4-5

    Target: Thrusters and C2B unbroken