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

  • 8.3.22 Strength

    Every 3min x4
    - 2 squat clean + 1 jerk

    Joka kolmas minuutti, neljä sarjaa
    Kaksi riveä kyykkyyn + yksi työntö (push jerk tai split jerk)
    Kasvata painoa niin, että viimeinen sarja keskiraskas

  • Extra Credit 07-03-2022 Workout

    Zottaman Curls: 3 x 10-12. Rest 60s.
    +
    - Biphasic Lat Stretch x 60s each
    - (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Snatch Press Strength

    5x5 Snatch Presses @RPE 6/7
    - Rest 2min btw sets

  • Snatch Strength

    4 sets of 2 Snatches @75-80%
    - Be patient on the pull, ensuring the contact point is at the hips.
    - Rest 2-3min btw sets

  • Bench Press Strength

    6 sets of Bench Press
    Set 1-4: 4 @75-80%
    Set 5-6: 2 @85-90%
    - Rest 2-3min btw sets

  • 030322 Torstai Workout

    Partner workout

    20min AMRAP

    Partner 1: 1 round of
    20 wall ball 20/14
    20 sit-up
    20 KB swing 24/16

    Partner 2: AMRAP shuttle run

  • Gymnastic Workout

    T2B practise
    EMOM 9
    1. Kip with box 5-10
    2. Hanging hip flexion from box 10-20
    3. T2b/ knee raises 5-15

    4 rounds for quality
    5-10 strict hspu/ 3 negative hspu/ 10 pike hspu
    10-30 DU
    20 arch rocks
    Rest 60sec
    (TC:12min)

  • CrossLifting Workout

    A,
    EMOM 10
    3 Position Clean + Jerk
    - high hang, mid hang , floor
    - do the jerk only after the last clean
    - add weight each set

    B,
    Amrap 18 mins with partner
    7 Hang power Clean @ 70/47kg
    7 Front squat @70/47kg
    150m row
    One person completes a full round then change!

  • CLEANS Strength

    Clean 8x1x80%

  • Functional Sunday Workout

    AMRAP 9
    30 Double Under / 60 Single Under
    10 Kipping HSPU / DB’s Push Press
    12 T2B / Knee Raises

    15-1
    Barbell Grip Push-Ups
    (Rest as less as possible)

    3 Rounds Super-Set:
    10-12 DB’s Kick Back (Both same time)
    Max rep Box Dip
    Rest 2min

    80’ 8min Abs Workout (45sec each movement)
    Basic Crunch
    Left side Oblique Crunch
    Right side Oblique Crunch
    Toe Touches
    Reverse Crunch
    Left side Crunch
    Right side Crunch
    Push Throughs
    Leg Pushes
    Alt. Curls
    Curls