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

  • E4MOM 20 Workout

    200m Run + 10 C&J @61/43kg
    Scaled: 43/29kg
    Try to be consistant. Do NOT crash!!!
    Each round for time. Post slowest round.

  • EMOM 15 Strength

    Min 1-3: 5 Power cleans @70%
    Min 4: Rest
    Min 5-7: 3 Power cleans @75%
    Min 8: Rest
    Min 9-11: 1 Power cleans @80%
    Min 12: Rest
    Min 13-15: 1 Power clean @85+%

  • 05/03/19 Workout

    “Barista”
    Teams of 3
    For Time:
    150/100 Calorie Bike
    70 Clean and Jerks 40/30
    70 Toes to Bar
    50 Clean and Jerks 50/35
    50 Pull-ups
    30 Clean and Jerks 60/40

    30 Burpee Pull-ups
    150/100 Calorie Bike

  • 3/25/19 Workout

    Warm up(0:00-10:00)
    10 good mornings
    10 single leg deadlift

    10 good mornings
    10 plyo jumps

    10 good mornings
    10 body builders

    Barbell warm up

    Mobility(10:00-15:00)
    1:00 min hamstring stretch
    1:00 min couch stretch per

    Weightlifting(15)
    Week 1-back squat or
    10-8-6-4-2 goblet squat

    Fittrain(20)
    30-20-10
    kettlebell swings 35/20-challenge up 53/35
    burpees
    cal row

    Opt(12)
    5x5 ghdsu
    5x5 hollow rocks
    1600m walk/run
    400m farmers carry

    Finisher
    30 cuff iso
    30 band pull aparts
    60 double crunch
    1:00 min hamstring stretch per

  • 3/22/19 Workout

    Warm up(0:00-10:00)
    10 air squats
    20 arm circles

    10 barbell front squat
    20 over unders

    10 barbell thrusters
    20 pass through

    Barbell warm up

    Mobility(10:00-15:00)
    1:00 min front rack stretch
    1:00 min wrist stretch
    1:00 min pigeon-:30 sec each
    1:00 min samson-:30 sec each

    Pointers/Skill(15:00-20:00)
    thrusters-full r.o.m, control the weight, break up sets
    chest to bar-make contact below collar bone, break up sets, establish a good pace.

    Fittrain(20)
    19.5
    33-27-21-15-9
    thrusters
    chest to bar-jumping pull up

    95/65-65/45

    Finisher
    30 band pull aparts
    :30 sec shoulder distraction
    60 rtw
    1:00 min samson per

  • Conditioning 24-03-2019 Workout

    EMOM 10:00
    First 5 Rounds: 3 Power Clean + Jerk @60/42.5kg
    Last 5 Rounds: 5 Power Clean + Jerks @60/42.5kg

    • Rx+: 70/50kg and all rds touch and go reps

  • Olympic 20-21.3 Workout

    A) 5 sets:
    1 squat snatch
    1 hang squat snatch
    2 overhead squats
    (Aim for heaviest possible in last set)

    B) EMOM8:
    5 x TNG squat snatch ~60% of max weight in A

  • Hyppyä ja dippiä 12EMOM Workout

    Odd 3-5 hyppy RMU
    Even 5-10 Russian dippi

  • 3/19/19 Workout

    Warm up(0:00-10:00)
    200m run
    then

    walking spiderman
    walking samson

    inchworm
    side lunge

    cradle
    heel grab

    knee grab
    toe walk

    heel walk
    straight leg bear crawl

    skip for height
    skip for distance

    Mobility(10:00-15:00)
    1:00 min front rack stretch
    1:00 min child's pose

    Pointers(15:00-20:00)
    shoulder to overhead-full range of motion, control db's to floor
    step ups-full hip ext at the top of the box

    Fittrain(20)
    On the 4:00, repeat 6x
    200m run
    10 db sh 2 oh 70/50-challenge up 90/70
    10 step ups-challenge up-box jumps 24/20
    score equals slowest round

    Opt(12)
    Iso-core
    3x10
    bent over row
    hammer curls
    dips
    leg raise to hip ext
    3x2 hang clean
    1600m walk/run
    5x5 bk ext

    Finisher
    30 w-raise
    :30 sec chest opener
    60 cross crunch
    1:00 min hamstring stretch

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed
    1) 10 GHD Hip Extension (loaded)
    2) 60-90sec Plank Hold

    RPE 3