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

  • Snatch complex Strength

    1) hang snatch + OHS+ snatch balance, 8x(1+1+1)x 60% concentrate on technique

  • Strength Workout

    Superset
    The Superset continues until you accumulate 50reps on the floor press. Aim for 8-10 reps per set.

    DB Floor Press
    Accumulate 50 reps. Rest 45s.
    Strict Pull-up
    Accumulate 15-25 reps. Rest 45s.
    - sets of 3-5 should be challenging, add weight if needed

    Use last week as a guide!

  • Lepopäivä Workout

    Rest day - what did you do?

  • Accessories Strength

    A)
    3x8 Pendlay row
    - Rest 1-2min btw sets

    B)
    3x8/8 KB Windmills L+R
    - Rest 1min btw sets

    Score: Pendlay Row Kg
    Comment: Windmill

  • Pulling Strenght Workout

    5x10 Strict Pull-ups
    Or
    5x5-7 Strict C2B
    Or
    5x3-5 BMU
    - Rest 2min btw sets

  • Legs & Lungs Workout

    21-15-9-3 reps for time of:
    - KBS 24/16kg (eye level)
    - WB 9/6kg
    - Box Jumps 60/50cm
    $out 30/24cal Row
    TC 14min

  • Extra Credit 04-11-2021 Workout

    Barbell Curls: 3 x 8-10. Rest 60s.
    +
    - Biphasic Lat Stretch x 60s each
    - 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

  • Apuliikeet Workout

    3 Kierrosta:
    8/8 Landmine työntö korkeasta polviasennosta
    8 Tankosoutu vastaotteella
    20 Vuorikiipeilijä pallon päällä

  • EMOM8 Workout

    3 Raaka rinnalleveto polven päältä + 3-5 Burpee tangon yli

  • Tempaus Workout

    Tekniikkaa + työsarjat