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

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    10:00 minutes of: 

    15/12 Calories bike erg

    Then 3-5 reps each:

    Clean pulls
    
Hang muscle cleans
    
Front squats

    Cleans 

    Jerks

    A) Clean and jerk

    Primer:
    
Clean pull + Floating clean pull + Clean + 2 Jerks.
    
3-5 sets @ 45-55%.

    Worksets

    :
Build up to a heavy, but fast weight in a complex of: ”Clean pull + Clean + 2 Jerks” in 8:00 minutes.
    
(8:00 minutes should be around 4 attempts)
    Then 4 sets @ 85-90% of the heaviest set. 

    Lift every 2:00.

    B) Front squats
    2 x 5 @ 77%
5 x 2 @ 83%

    C) Bonus:

    3-5 Rounds of:
    2-6 Weighted chin-ups

    10/10 Kettlebell Z-press

    15 Jack knives

    15 Banded glute bridges
    
15 Back extensions

  • Snatch Pull 6x2 Strength

    Snatch pull from the floor 6 set of 2 reps

  • HS Skill Training Workout

    2 sets of:
    5-10 HS Kick-ups To a Wall
    - Rest as needed btw sets
    ———————————————————
    3 sets of:
    10 HS Walking Steps Against The Wall (1=1)
    - Elbow taps if possible
    - Rest 1min / as needed btw sets

    ———————————————————
    3 sets of:
    10 HS Walking Steps (facing the wall)
    - Only toes touching the wall
    - Hands as close to a wall as possible
    - Rest 1min / as needed btw sets

  • 27.12.2022 BasicWod Workout

    3 Rounds For Reps

    AMRAP 2

    15/12 Cal Row
    Max. Reps. Box Step Ups

    Rest 1 minute

    AMRAP 2
    15/12 Cal Bike
    Max. Reps. Kettlebell Swing 24/16kg

    Rest 1 minute

    AMRAP 2
    15/12 Cal Row
    Max. Reps. Push Ups

    Rest 1 minute

    AMRAP 2
    15/12 Cal Bike
    Max.Reps Dumbell Snatch

    Rest 1 minute

  • Maksimikalorit 30min: kardiohärvelit Workout

    30min max cal:

    • Soutu / SkiErg / BikeErg / AssaultBike / EchoBike

    Voit valita vapaasti laitteet haluamassasi järjestyksessä. 30min aikana sinun on tehtävä vähintään 5 kertaa laitteen vaihto. Jokaista käyttämääsi laitetta on käytettävä vähintään 3 minuuttia putkeen. Kaikkia laitteita ei ole pakko käyttää, mutta laitetta on vaihdettava joka vaihdon yhteydessä. Tulokseen yhteiskalorit.

  • snatch segment pull Strength

    snatch segment pull

    3x3
    @ 120% of 1 rm
    -3s. @ start, knee, hip
    -6s. down

  • EASY: Db HPC & push up Workout

    5 rounds for time:
    6+6 s.a. db hang power clean
    6 push up
    rest 30s between rounds

    TC 9.

  • deadlift Strength

    5x
    5m Shuttle runs
    3 Rounds:
    5 Pull ups
    5 Push ups
    5 banded kb swing

    deadlift
    10 - 8 - 5 - 5 - 5
    3 reps in rez
    rest as needed
    -NO DROPPING, ALL REPS ARE BROUGHT DOWN

  • WOD: T2B, kb snatch & DU Workout

    AMRAP16:
    9 T2B
    18 kb snatch (24/16)
    36 DU
    - rest 1min between rounds -

  • STAMINA Workout

    3x 5min AMRAP
    6 pull up
    6 air squat
    6 cal bike
    * -rest 3min between amraps*