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

  • 15.9.2022 Basic Strength

    Front Squat

    3-3-3-3
    1-1-1-1

    Go Every 2:00

  • Split jerk Strength

    Split Jerk Double x9-12
    Add loading by feel. RPE 4 to 4+

    Drop and go if wanted. Lift every
    90-120sec. Bar from the rack or
    blocks.

  • Skill & Barbell Workout

    For time:
    25 HSPU
    -- then --
    4 rounds of:
    15 Hang Power Cleans 43/31kg
    30 DU
    -- then --
    25 HSPU

  • WARM UP Workout

    AMRAP 7’
    10 Air squat cross kicks
    10 Alternating DB snatches (light)
    5 Burpees over DB

    Banded shoulder flow

  • Jerk Balance Strength

    Jerk Balance 3x3 @40-50% of
    1RM
    Rest as needed between.

    Target: Speed under the bar. Fast
    footwork.

  • 12.9.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child pose on box
    1:00 Bottom Squat

    EMOM 9

    1 : Ergo
    2 : 7 Pass Through + 7 OHS
    3 : 30s Hollow Hold + 30s Superman Hold

  • 14.9.2022 Skill Practice Workout

    10 Minutes

    • Pistols
    • Unbroken Pistols *Double Unders *Double under Crossovers *Triple unders

  • Torstai 15.9.22. Workout

    Active Recovery Session

    10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
    10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
    10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

    Workout
    For 30-40 minutes at very easy pace @ 3-4 RPE
    10 Alternating landmine cossack
    5 Elbow bridge ups
    10 Blackburns = reverse snow angels
    6+6 single arm db oh lunge walk @light
    10 High Pulls per side with light db
    50/40 cal Row

    Lisänä ota 2-3 ala ja ylävartalon huoltoa.

  • Weighted chin up 5-2-5-2 Strength

    Weighted chin up 5-2-5-2

  • Conditioning Workout

    3 x
    AMRAP 4 min.
    3 wall walk
    6 toes to bar
    9 USA swing@24/16 kg
    27 double under
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    3x
    AMRAP 4 min.
    3 burpee pull up
    6 box jump overs@60/50 cm
    9 wall balls@9/6 kg
    27 double unders
    -rest 1 min. between the AMRAPs-

    -rest 3 min.-

    Until the 40:00 mark with a partner
    One person is doing farmer carry, while the other person is holding a plank. Switch as needed.