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

  • Conditioning Workout

    5 Rounds

    15 TTB
    18m Regioanls Standard DBL DB Lunge
    64 Double Unders
    @22.5/15

  • Hip Hang clean 2x2 Strength

    Dip and drive

  • 8.12.2023 Ring Muscle-Ups Workout

    ** 25, 30, 35 or 40 Ring muscle-ups in big sets**

    – Each time you break: SkiErg @ pace that allows the arms to recover THEN when you feel ready go for the next set (your ski can be 1:00 – 1:30 for example).

    Ring muscle-up → Seated ring muscle-ups

  • 8.12.2023 Clean & Jerk Workout

    10 Rounds/sets, go every 60 to 90-seconds

    1-4: 5 Power clean and jerk (TnG)

    5-7: 4 Power clean and jerk (TnG)

    8-10: 3 Power clean and jerk (TnG)

    – Start the 5s @ around 50%1RM PC+J then build up each set (or every other set) if moving well.

    Flow. 4 sets of 5s, 3 sets of 4s, 3 sets of 3s, increasing weight, all touch-and-go. Start by going EMOM then increase to every 75 or 90-seconds as needed to maintain good quality sets.
    Intent. Practise barbell cycling under accumulating fatigue. Increasing weights in ladder format workouts are very common in competitions. Today’s piece allows you to practise this, as well as, quick plate changes/weight increases (use clips/collars on the barbell).

  • 8.12.2023 DB Cycling – Medley (single DB) Workout

    DB Cycling – Medley (single DB)

    10 – 8 – 6 – 4 – 2/side

    DB power snatch, alternating
    DB overhead squat
    DB (squat) snatch, alternating

    Rest as needed b/t all sets

    – All movements are done with a single DB.
    – Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving).

  • Find 2RM Hang Power Clean Strength

    Find 2RM Hang Power Clean

  • 8.12.2023 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2-3 Rounds
    5/side Elevated ankle lunge
    5/side Cossack squat
    5/side Tactical ankle rocks, alternating

  • Mayday Online osakilpailu 3: Tsipperi Workout

    For time:

    80x medball sit-ups 9/6kg
    80 Deadlift 80/50kg
    80 Bench press 50/30kg
    80 Box jumps 60/50cm
    80 Bench press
    80 Deadlift
    80 medball sit-ups

    TC 20min

  • 8.12.2023 PK Workout

    2 Rounds :

    15 Minutes Bike Erg @ HR Zone 2
    1 Minutes Hard Pace Row
    10 Minutes Bike Erg @ HR Zone 2
    2 Minutes Hard Pace Echo
    10 Minutes Bike Erg @ HR Zone 2
    3 Minutes Hard Pace Bike Erg

    Cool Down 5 minutes easy pace after last Bike

  • 8.12.2023 EMOM 10 Workout

    10-minute EMOM (0:40/0:20)*

    1) Single leg squats, alternating
    2) GHD sit-ups

    • 40-sec work / 20-sec rest each minute