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

  • Strength Strength

    Hang cleans HAP 3*10

  • Clean EMOMs Strength

    E3MOM 9: 5 Squat cleans
    E2MOM 8: 3 Squat cleans
    EMOM 7: 1 Squat clean

    Increase weight as the reps go down. No tng lifts!

  • AMRAP 14 min - TEAM Workout

    14 min AMRAP

    In teams of 2:

    50 Wall Balls
    50 Toes-to-Bars
    50 Push Presses (43/29 kg)

    Split the reps as needed, but only one person is working at a time (YGIG).
    Clean the barbell from the ground, no racks.

  • 3/7/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/*Metcon-comp(17)
    7rds
    6 cleans 135/95/*155/105
    8 pullups-mod as needed/*pullups
    10 step/*box jump overs 24/20

    afterburner(1)
    max cal row-1 minute

    Finisher
    2 min hamstring stretch
    25 band pull aparts
    2 min v-sit

  • 3/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Front Squat(15)
    week 2
    3@70%
    3@80%
    max reps @90%

    Metcon/*Metcon-comp(17)
    8rds
    7 thrusters 75/55-*95/65
    7 burpees over the bar

    afterburner(8)
    800m run

    Finisher
    60 rtw
    30 w raise
    2 min hip distraction

  • Powes snatch Strength

    2x2 @ 50%
    2x2 @ 60%
    2x2 @ 70%
    2x1 @ 80%

  • Snatch Strength

    Every 3 minutes for 27 minutes:

    3 Snatch grip deadlift
    3 Power snatch
    3 Hang squat snatch
    3 Snatch balance
    All connected

    Add weight after every 3rd set. No fails!!!

  • CFPORVOO WOD 2.3.2017 Workout

    8 min AMRAP
    10 HSPUs
    12 pistol squats alternating

  • ATP Engine Week 3 WOD 1 Workout

    Row 10*250m w/ 1min rest, go -5sec from 5k average pace.

  • Burpeet on oikeesti aivan ihania!! Workout

    For time: 4 rounds

    In: 5 burpeeta ja sitten:

    40 DU / 80 Single
    20 Wall Ball Shots 8/6 kg
    10 Pull-Ups

    Ajanhetkellä 2 min - 5 x Burpee
    Ajanhetkellä 4 min - 7 x Burpee
    Ajanhetkellä 6 min - 9 x Burpee
    Ajanhetkellä 8 min - 11 x Burpee
    Ajanhetkellä 10 min - 13 x Burpee
    Ajanhetkellä 12 min - 15 x Burpee
    Ajanhetkellä 14 min - 30 x Burpee

    Eli jos burpeet eivät olekaan niin ihania niin pitää olla nopee ku elohopee.