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

  • 27.7.2019 Deload Cycle Workout

    For time.

    Run 800m
    Row 500/450m
    60 Du´s
    30 pull ups

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 5-10 Side to Side Pull-Up
    2) 5-10 Russian Dip or Russian Push-Up

    RPE 4 to 4+

  • WOD Workout

    AMRAP 16:

    10 Pull-ups kipping
    10 Box Jumps w. step down (60/50cm)
    200m Run/ 250m row
    Goal: 5+ rounds

  • 7/29/19 Workout

    Warm up(8)
    100m run
    10 pass thru
    10 good mornings

    100m run
    10 halo
    10 pvc back squat

    100m run
    10 pvc press
    10 pvc lunge

    Mobility(4)
    1:00 pigeon
    1:00 chest opener

    Weightlifting(15)
    4x1 back squat-90% of 1rm

    Fittrain(20)
    60 jump rope-challenge up-double unders
    50 air squats-challenge up-wallball 20/14
    40 sit ups-challenge up-ghdsu
    30 ring row/pull ups-challenge up-c2b
    20 sand bag get ups-challenge up-35/20
    30 ring row/pull ups-challenge up-30 c2b
    40 sit ups-challenge up-ghdsu
    50 air squats-challenge up-wallball
    60 jump rope-challenge up-double unders

    Opt(12)
    1600m walk/run
    3x3 front squat
    5x5 hip extension

    Finisher
    30 scap push ups
    :30 s/a para stretch
    60 double crunch
    1:00 min quad stretch per

  • Friday 27th September 2019 Strength

    Clean and jerk 5-5-3-3-3-1-1-1-1 reps

    Heavy day! Today let's have some fun. Go as heavy as you can while mechanics allow you. The Clean and Jerk is a very technical lift, however it is very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as warm-ups.
    LIFT HEAVY, DRILL HARD, HAVE FUN!

  • WOD Workout

    For time:
    10-8-6-4-2
    Squat Cleans @70/47,5kg
    5-4-3-2-1
    Rope Climbs

    Rx+:Legless Rope Climbs
    Option: 20-15-10-5 Goblet Squats for Cleans

    Timecap : 16 mins

  • Deadlift 5x5 Strength

    5x5 rep

  • WOD Workout

    AMRAP 15 mins
    10 Toes to Bar
    15 Push-ups
    400 Meter Row /400m Ski

  • Mobility WOD Workout

    Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.
    Tunnilla hyödynnetään rullia, palloja ja muita apuvälineitä kehon mobbailuun, lisäksi käytetään staattisia ja dynaamisia täsmävenytyksiä avaamaan ja helpottamaan kehon jännitystiloja.

    Tänään keskitytään selkärangan liikkuvuuteen.

  • Strength 22-09-2019 Workout

    Power Snatch + Hang Squat Snatch: 5 x 2 + 2, every 90s.

    • Work up to a challenging load or work technique with lighter loads.