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

  • Competition Strength

    A.
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *Set 1 – 2 reps @ 60%
    *Set 2 – 2 reps @ 65%
    *Set 3 – 2 reps @ 70%
    *Set 4 – 1 rep @ 75%
    *Set 5 – 1 rep @ 80%

    Rest one minute, and then…

    Every two minutes, for 10 minutes (5 sets):
    Front Squat
    *Set 6 – 85% x 1 rep
    *Set 7 – 85-90% x 1 rep
    *Set 8 – 90+% x 1 rep
    *Set 9 – 90+% x 1 rep
    *Set 10 – 90+% x 1 rep

    For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

  • Kotijumppa 1 Workout

    100 Pushups
    100 Sit-ups
    100 Air Squats
    50 Purbees

  • Alt.EMOM 14, Hang Snatch and DU Strength

    Alternating EMOM for 14:00-

    Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set

    Odd: 30 Double-Unders

  • Sunday Strong - Fuel East Workout

    25 wall balls
    25 box jumps/step ups
    25 abmat sit-ups
    25 double unders
    ** after every round Single Arm Overhead Farmers Carry to parking lot, switch arms on way back

    20, 15, 10, 5

    25 mins

  • Wilhelm Tell Workout

    For time:

    3 Rounds of:
    50 Double unders
    20 DB Snatch 30/20kg (70/45lbs), alternating

    THEN

    10 - 8 - 6
    Thruster 60/40kg (135/95lbs)
    Chest to Bar Pull Up

    THEN

    200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
    - Walk w/ db in on hand and kb in the other

    THEN

    20 - 15 - 10
    KB Swing 32/24kg (72/53lbs)
    Deficit HSPU

    THEN

    200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
    - Walk w/ db in on hand and kb in the other

    THEN

    10 - 8 - 6 Deadlift 150/100 Kg (330/225lbs)
    20 - 16 - 12 Burpees

    THEN

    3 Rounds of:
    50 Double unders
    20 DB Snatch 30/20kg (70/45lbs), alternating

  • triplet push ups Workout

    For time:
    run 200 metres
    30 Push ups

    run 400 metres
    30 Deficit push ups

    run 600 metres
    30 ring push ups

    ( run with kb , med ball , plate )

  • CHIPPER SNATCH Workout

    SKILLS DEVELOPMENT : SNATCH + SNATCH BALANCE
    FOR TIME:

    25m Handstand Walk
    50 Pull Up
    50 Wall Ball 9/6 kg
    50 Hang Snatch 20/15 kg
    50 Ovehead Squat 20/15 kg
    50 KB Snatch 24/16 kg
    25m Handstand Walk

    – Time Cap 20′

  • Loppujumppa Workout

    500m soutu
    4x
    15x heilautus
    6xboxi

  • 111222333 Workout

    1,1,1,2,2,2,3,3,... 6 min:
    thruster
    boxi
    burpee

  • Thruster Workout

    on the min 5xthruster

    5 ekaa minuuttia lähtöpaino, valitse itse
    joka viides minuutti naiset 5 kg lisää, miehet 10 kg lisää