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

  • Bench press Strength

    Bench press:
    1 x 6 @60-65%
    2 x 4 @70-75%
    3 x 2 @80-85%
    4 x 1 @90-95%
    Rest 2 minutes btw sets.

  • Mobility Work Workout

    20-30min liikkuvuusharjoittelua/lihashuoltoa

  • VOIMA/TEKNIIKKA Strength

    Snatch*
    Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
    *All sets are drop from the top. Heavy doesn't mean max!

  • Clean complex Strength

    Squat clean + Front squat + Split Jerk: x5

  • TTB - Toes To Bar Workout

    For time:
    50 T2B
    Every minute 5 burpees. Your not allowed to step back or forward in push-up position. It needs to be jump. Start with burpees!

  • Thrusters Strength

    Every 2 minutes for 20 minutes:
    3 Thrusters (unbroken)

    No pause/resting in front rack btw reps. Rest, if needed in OH-position. Add weight after every set. Go for heavy 3 reps.

  • EMOM 24min Workout

    EMOM 24min

    8 rounds: alternating minutes
    5 Pullups
    15 Ball Slams
    7-12 Burpee Box Jumps

  • Power clean + Push jerk Workout

    Every 20s for 10min:
    1 power clean + push jerk ( as heavy as form allows)

  • EASTER WOD- parter wod Workout

    JESUS WOD

    1 Peter 1:3-4 "Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead, and into an inheritance that can never perish, spoil or fade. This inheritance is kept in heaven for you"

  • Strength Strength

    1a) Barbell Front Rack Reverse Lunge w/(2-0-X-0) tempo - 3 x 12/leg

    1b) Ankle Mobility Against Wall x 15 reps/side b/t sets of Lunges

    *For the Barbell Front Rack Reverse Lunges, take 2 seconds to lower your back knee to the floor each rep and alternate legs every repetition. 12 is a high number of reps on each leg, so start light and build up from there. Wearing knee sleeves or using a yoga mat or abmat to cushion the impact on the knees would be extremely beneficial for this movement. The ankle mobility between sets of Lunges is a great way to improve movement quality and range of motion throughout your sets.