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

  • Endurance Workout

    • 8 Interval of:
    Row 4:00 @ 85-90% MHR
    2:00 rest each interval

  • Body Armor Workout

    Alternating "On the Minute" x 10 (5 Rounds):
    Minute 1 - :30s Dumbbell Close-Grip Floor Press
    Minute 2 - :30s Glute Bridges

  • Conditioning Workout

    6x Every 5 minutes (30min):
    15cal Row
    15cal AB
    15cal Ski-Erg

  • Thursday 11th July Workout

    Thursday
    0-10 mins perform a ME 1 mile run

    10-20 mins build upto a heavy snatch (anyway)

    25-35 min perform an ascending ladder of
    1 power snatch
    1 hang snatch
    1 OHS
    @50-60% of above
    Then ....
    2 power snatch
    2 hang snatch
    2 OHS
    Etc......

    36-40 mins tabata core or mobility

  • Barbell Cycling Workout

    All with a running clock:
    :30s On, :30s Off - Deadlifts
    :30s On, :30s Off - Push Jerks

    :45s On, :45s Off - Deadlifts
    :45s On, :45s Off - Push Jerks

    1:00 On, 1:00 Off - Deadlifts
    1:00 On, 1:00 Off - Push Jerks

    :45s On, :45s Off - Deadlifts
    :45s On, :45s Off - Push Jerks

    :30s On, :30s Off - Deadlifts
    :30s On - Push Jerks

    Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

    Male Kilos - 61-70-83-70-61
    Female Kilos - 43-47-56-47-43

    • Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

  • Push Jerk skill Workout

    Alternating "On the Minute" x 8 (4 Rounds):
    Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
    Minute 2 - :30s Barbell Overhead Hold

    • Percentages:
      On the jerk drives, start 50% of your estimated 1RM, and steadily build from there.

    • Always take the bar from the rack.

    • On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%.

    • Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.

  • 11.7.2019 Workout

    EMOM 18

    1 minute : 4 Ring MU (4Bar mu)
    2 minute : 8 KB Swing 32/24kg + max reps HSPU
    3 minute : rest

  • 11.7.2019 Workout

    Modifiet V8

    5RFT

    10 power clean
    10 deadlift
    10 Stoh

    M:65kg
    W:45kg

  • Marja-Leena II Workout

    10 rounds:

    10 thrusters (20 kg)
    10 vatsalinkkua

    5 rounds:

    5 leukaa kuminauhan kanssa
    5 dippiä laiteella

    Bench:

    65 kg: 3 x 8

  • Cleans and burpees Workout

    AMRAP 12
    1,2,...,99 of
    Hang squat clean 40 kg
    Bar over burpee