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

  • UFTabs Workout

    10*20 Different Kind Of abs

  • 23102105 Strength

    Leg Strength Week 8 Day 2

    Back Squat

    • 65% 2 set
    • 70% 3 set

  • 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position Strength

    5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to heavy but non-maximal complex for the day, rest as needed

  • Supersets after metcon Workout

    Metconin jälkeen jos pystytte, niin 30min lepoa ja sen jälkeen supersetteinä 4 kierrosta
    10x suorin jaloin mave
    1 legless Rope climb
    10+10 box step ups lisäpainolla (niin että maassa oleva jalka ei ponnista apuja) kierrosten väliin 3min

  • Split Jerk 7x2 Strength

    Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
    The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

  • 5X1 1 Paused Snatch+ 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position Strength

    5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a heavy but non-maximal complex, rest 2:00

  • Met-Con 19102015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Met-Con
    5 Rounds
    20 KB swings 70/53lbs
    10 Muscle-ups

    4-5b. Interval Work
    4 Rounds
    75 Double-unders
    20 Toes to bar
    Rest 2 minutes

    4-5c. Strength
    Overhead Squat:
    1×3 – 10 second hold at the bottom (light)
    1×3 – 5 second hold at the bottom (moderate)
    1-1-1 AHAP
    This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

    4-5d. Accessory
    5 Rounds
    10 Strict HSPU
    Max effort overhead yoke hold (Weight should allow for :20 to :40)
    Rest as needed

  • Clean and jerk 10x1 Strength

    Clean and jerk 10×1 @80-100+%
    Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

  • A long fight Workout

    3 rounds for time:

    50 cal row
    40 wallballs
    30 ghd situps
    20m. handstand walk
    10 steps farmer carry lunges 2 kb 20kg

  • Met-Con 14102015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Met-Con
    AMRAP 10 minutes
    10 Calorie row
    10 Hang power cleans 135/95lbs
    10 Box jump overs 24/20″

    5b. Bitch Work
    Swim 250m
    Rest 3 minutes
    Swim 200m
    Rest 2:30
    Swim 150
    Rest 2 minutes
    Swim 100m
    Rest 90 seconds
    Swim 50m

    5c. Accessory
    Accumulate 4 minutes of lunge holds per leg.
    Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground. Faster than week 2, and in less overall sets.