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

  • 3 squat clean + split jerk complex Strength

    Build technically heavy 3+1. DONT drop the bar.

  • Power output intervals Workout

    5 rounds, for total reps (Each round you get score from 20s Calories + Burpee reps)

    70s work, 170s rest
    20s AirRunner / Bike MAX (98-105%) Sprint
    6 touch and go dumbbell snatch
    + Amrap burpee (Jump to 10cm to score)

  • Weightlifting strength Strength

    3-3-3-3-3 of:
    BB Power Clean
    Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
    avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.

  • Hartia pankkiin voemaa 24130! Strength

    strenght(16min)
    5*5 (nousevat painot)
    Shoulder press

    Wod(emom 20min)

    1.min Devils press *6 (2*db)
    2.min Floor press *8-10
    3.min Deadlift*8-10
    4.min rest

  • Accessory 2 Workout

    From gym library.

  • Tempo Front squat Strength

    6 sets of 1 Rep
    - 5 Second Negative
    - 3 Second Pause in Bottom
    - 3 Second Pause at Parallel

    Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

  • Split jerk Strength

    Split Jerk
    5 Sets of 1 Rep
    Aim to build upon last week's percentages.

  • TTB tabata Workout

    Tabata Toes-to-bar

    The Tabata interval is 20 secs of work followed
    by 40 secs of rest for 6 intervals.
    Tabata score is the total reps performed in all of the intervals.

  • BMU tabata Workout

    Tabata Bar Muscle-up

    The Tabata interval is 20 secs of work followed
    by 40 secs of rest for 6 intervals.
    Tabata score is the total reps performed in all of the intervals.

  • Jerk drive Strength

    5 Sets of 3 Reps
    Aim to build upon last week's percentages.