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

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    2min of echo bike/row erg
    5 prone ATYT's
    10 cossack squats
    10 glute airplanes
    then 3 rounds of snatch barbell warm up
    1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
    2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
    3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

    Weightlifting
    3x1 muscle snatch + 1 tempo power snatch + 1 tempo squat snatch + 1 squat snatch @35-55%
    3x1 tempo power snatch + 1 power snatch + 1 squat snatch @65-75% of 1rm
    3-4x1 power snatch + 1 squat snatch @80%+
    rest as needed bwn sets

    Strenght
    Back Squat 4-5x5reps@65-65-75-75-75% of 1rm
    rest as needed bwn sets
    3x2 segment snatch pulls @90-100% + 3 sharp box jump to drop jump @50-75cm
    rest as needed bwn sets

    Metcon
    2-3 sets @90-95% effort
    8-10 tng power snatch @30/42.5kg (pidä jalat valmiiksi vastaanotto leveydellä, turha pomppiminen pois(
    10-15 heavy wall ball shots/ wall ball shots
    16/20 calories rowing@fast+ pace
    rest 1:2 bwn sets (time target per set is sub 2 min 10 sec)
    eli lepoa siis tupla-aika siihen nähden mitä käytit työaikaa.
    masters 45+ 8 snatches and normal wall ball weight (calories 14/18)

  • WOD Workout

    6 rounds for time of:
    15/10 Machine Calories
    12 Toes-to-bars
    3 Wall Walks

    Timecap: 18 mins

  • Practice DU Workout

    -10min

  • 3x3 AMRAPS Workout

    AMRAP 4
    30 calories row
    Max powersnatch @ 40/50/60
    -2 min rest-
    X3

    AMRAP 3
    30 calories ski erg
    Max D-Ball clean @50
    -2 min rest-
    X3

    AMRAP 4
    30 calories assaultbike
    10 burpees over the bar
    Max power clean @ 50/60/70
    -2 min break-
    X3

  • Clean Shrug (DELOAD) Strength

    4 Sets:
    4 Above the Knee Clean Shrugs @85% 1RM Clean
    - Rest as needed btw sets
    - Use straps for optimal leg drive.

  • For time Workout

    50 double-unders
    50 burpees
    50 double-unders
    40/50-cal row
    50 double-unders
    50 toes-to-rings
    50 double-unders
    50 Russian KB swings (16/24 kg)
    50 double-unders

    SCALED WOD
    For time:
    30 single-unders
    20 burpees
    30 single-unders
    15/20-cal row
    30 single-unders
    20 lying leg raises
    30 single-unders
    20 Russian KB swings (12/18 lb)
    30 single-unders

  • BBF 250925 Workout

    A. In a 8min Window
    50/40 Cal
    +
    AMRAP of
    10 Pullups
    10 Wall Balls

    Rest 3min

    B. In a 8min Window
    Run 800m
    +
    AMRAP of
    8 Burpee over DB
    12 DB Snatches

    Rest 3min

    C. In a 8min Window
    +
    AMRAP of
    10 Toes-to-bar
    10 Pushups

    Rest 3min

    D. In a 8min Window
    +
    AMRAP of
    8 Box Jumps
    12 KB Swings

  • AMRAP 6 Workout

    AMRAP 6

    4 hang power clean
    8 wallball

  • Skill practise + Gymnastics emom Workout

    5-10min skill practice (for quality):
    RMU:
    - low ring transitions
    - ring support/bottom hold
    - kipping with rings
    - hips to rings
    - assisted rmu

    BMU:
    - low bar transitions
    - jump to hollow
    - hip pop / hip to bar
    - jumping bar muscle up
    - banded / assisted bmu

    EMOM 24:
    1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
    2. 12/9cal erg
    3. 10 hollow rock + 20s hollow hold
    4. 1 set of rmu/bmu drill OR strict pull ups @ challenging
    5. 12 box jump
    6. 10 superman raise + 20s arch hold

  • 3 kierrosta 💪💪🏼 Workout

    3 kierrosta

    12 hauiskäänto tangolla
    12 vipunosto takaolkapäille