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 Workout

    Power Snatch + Snatch Balance + OHS

    Set 1: 3+1+2 reps
    Set 2: 3+1+2 reps
    Set 3: 2+1+2 reps
    Set 4: 2+1+1 reps
    Set 5: 2+1+1 reps
    - Rest 2-3min btw sets
    - Work up to a heavy complex for the day
    Post your heaviest load

  • Saturday Madness Workout

    Partner Workout
    Buy-in:
    300 Meter Farmer Carry @ 32/24kg
    Then,
    3 Rounds of:
    60 x Wall Balls @9/6kg
    60 total x Alt. DB Snatch @22,5/15kg
    60 total x SA DB Hang Power Clean + Push Press
    Cash-out:
    300 Meter Farmer Carry @ 32/24kg

    Timecap: 35 mins

  • Basic wod Workout

    20min amrap

    12 burpee
    20 Thruster

    20 Reverse lunge steps
    28 Db snatch

    28 Jumping pull-up / ring row
    40 Bar over jump

  • VKO 37 Treeni 2C Workout

    AMRAP15 (niin monta kierrosta kuin mahdollista 15:ssa minuutissa)
    10 Burpee
    10 Gobletkyykky
    10 Boksihyppy

    *ulkona/kotona tehtäessä goblet-kyykyn voi vaihtaa kehonpainokyykyksi ja hypyt kyykkyhypyiksi.

  • VKO 37 Treeni 2B Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin)
    10 rengassoutua (mitä horisontaalisempi asento, sitä raskaampi liike)
    10 punnerrusta (Lisää tempo jos kaipaat lisää haastetta - 3 sekuntia alas, 1 sekunti alhaalla, 1 sekunti ylös)
    10/10 olkanivelen ulkokiertäjän kierrot kylkimakuulta

  • VKO 37 Treeni 2A Strength

    Leuanveto myötäotteella
    5 x 3-5 toistoa (lisäpainolla tai kehonpainolla) Lepoa 1-2 minuuttia sarjojen väliin.

  • Squat Clean (week 4) Strength

    6 Sets of Pause Clean
    (5sec pause below knee)
    Set 1: 3 @65% of 1RM Clean
    Set 2: 3 @65%
    Set 3: 3 @70%
    Set 4: 3 @70%
    Set 5: 3 @70%
    Set 6: 3 @75%
    - Rest 2-3min btw sets
    - No TnG

  • Macho Man Workout

    Macho Man

    EMOM for as long as possible (or max 20min)
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

  • Box Squat (week 3) Strength

    EMOM 12:
    Min 1-6: 5 @70% of 1RM Box Squat
    Min 7-12: 5 @75%
    - Back Rack
    - Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
    - Unload on the box and then drive up explosively

  • Cliffhanger Workout

    Part A.
    30s of max effort for calories = Your score

    Part B.
    Your score (Cals) x 10 = Total cals

    For time:
    Total Cals*

    *) but E2MOM do

    B1) 6 Alternating Kettlebell Snatches (24/16)
    B2) 4/4 Kettlebell Single-Arm Overhead Walking Lunges (24/16 kg)
    B3) 10 Kettlebell Swings (24/16 kg)
    B4) 4/4 Kettlebell Hang Clean-and-Presses (24/16 kg)
    B5) 6 Kettlebell Goblet squat (24/16 kg)

    i.e. Start on cardio machine, then at 2:00 mark do B1 and continue on cardio machine. At 4:00 mark do B2 continue and then on cardio machine etc...
    Continue until total calories is achieved.