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

  • AMRAP 8 Workout

    AMRAP 8
    5 Clean
    10 FR Reverse Lunge
    15 Bar Over Burbee
    @35/50kg

  • WOD Workout

    5 Rounds for Time

    50 Double-Unders

    15 STOH @40/30kg

    15 Hand Release Push-Ups

  • 12.9.2020 Workout

    70 Minutes

    Bike 20 minutes
    Handstand walk 5 minutes
    Ski 20 minutes
    Ring Mu 5 minutes
    Bike 20 minute

  • Gymnasty 2 Workout

    30s. each movement 3-4 rounds, rest 30s. b/w exercises.

    • Wall Facing HS Hold
    • DBL DB Z press
    • Seal walk

    Sama toistomäärä joka kierroksella

  • Snatch Strength

    Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

    2 rounds 5 reps each
    - OHS
    - Pressing Snatch Balance
    - Snatch drop
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    From knee high blocks
    1 sets 2reps @ 60%
    1 sets 2reps @ 65%
    3 sets x 2reps @ 70%

  • Snatch Segment Pull Strength

    4 sets 3 reps
    @ 85% 1RM rest 90s. b/w sets

    2 s. pause @ 1cm from floor, below the knee, mid thigh. NO EXTENTION, continue straight down
    5s. down, perform TNG

  • 3 kierrosta ja 2 liikettä Workout

    3 kierrosta

    10 askelkyykky, ota jotain raskasta syliin (pallo, kahvakuula, säkki)
    15 etunojapunnerrus
    2min lepo

  • AMRAP 4, 8 & 12 Workout

    AMRAP 4, 8 & 12
    10 Hang Power Snatch
    25 Deadlift
    10 OHS
    25 Box Jump
    .
    30/42,5kg
    -> Each amrap starts from the beginning
    -> 3 min rest between the amraps!

  • Strength Strength

    Db Oh lunges 5x8/8m
    One arm devil press alt. 5x12

  • Fatbar DT Workout

    • 5 rounds, 1round at a time
    • 1:1 rest
    • perform TNG
    • W 29kg M 39kg

    12 DL
    9 Hang pwr clean
    6 STOH

    spend 35s. to 1.05min to perform, rest equal time.
    Goal: Hit same time every round. Rather go slow the first rounds so you can push at the end. Keep weights light and movement technical. Treat every round as an individual performance.