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

  • 5 rounds of squat cleans every 15 seconds for 6 reps. Reset each rep GREAT FORM with FULL ROM Strength

    I did this to both work on form and to work on developing a little of endurance with this movement. As you get tired you start to make technical mistakes and pull with the arms and open up too early and the bar tends to drift away from the body, etc.
    I liked the MU WOD every 15 seconds and I'm trying to apply that to another movement like this. it would work better when I could actually just drop the weight from the rack but still a good tool and new method of training.
    I used 95 lbs, 115, 135, and 155 x 3 or 4 sets. All good form. This was a good WOD. I will do this again. Possibly go for 7 reps next time, or heavier?

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2x20 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Ylöstyöntö telineeltä nousu 5kg alle alkupainon ykkösiä
      25 30 32.5 35 37.5 40 42.5 42.5

    2. Kyykky takaa 50%3, 60%3, 70%3, 80%5

    3. Shoulder press 3x3 AHAP

    4. Push press 3x5 AHAP

    5. Vatsa + selkä 6x15
      Weighted situps with ls 15kg, jalkojen lasku puolapuilla x 2, linkkuveitsi 6kg KB, rutistus jalat ylhäällä 6kg KB, kylkitaivutus 20kg KB
      Selänojennus 2x15x52.5kg, KBS 2x15x20kg, reverse hyper 5kg + 7.5kg

    D. Post WO 500m row

  • Olympics / kilpailuharjoitus Strength

    Total 105min
    A. WU 500m row, 2x20 abs & backs, mobility

    B. Olympics, kilpailuharjoitus

    Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, (90%1) 95%1 , 98%1, 100%1

    tauko 10 min

    Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1 90%1 98%1 100%1

  • Olympics & strength Strength

    Total 90min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 10 wallball, mobility
    B. Olympics, Jyrkin tunti
    Taitoharjoitteena tankopomputus
    15, 45, 55, 65 kg

    1. Työntö telineeltä
      3x25 3x25

    2. Vastapallo - työnnön tasapaino ja nopeus
      2-3 x 25, 30, 35, 40, 40, 40, 40

    3.Tempaus - alkuasennon mallaus

    1. Tempaus maasta

    2. Kyykky takaa rv max painoon saakka

  • bench press Strength

    3 x 3

  • front squat Strength

    3 x 10

  • front rack walking lunges Strength

    3 x 20m

  • back squat Strength

    3 x 5

  • Olori'n Workout

    Hang power clean, Bar over Burpee, abmat sit-ups
    25-50-75
    15-25-50
    5-15-25

  • Hang Squat Clean & C2B Workout

    Complete as many reps as possible in 4 minutes of:
    1 Hang Squat Clean
    1 Chest-to-Bar Pull-Up
    2 Hang Squat Cleans
    2 Chest-to-Bar Pull-Ups
    3 Hang Squat Cleans
    3 Chest-to-Bar Pull-Ups
    4 Hang Squat Cleans
    4 Chest-to-Bar Pull-Ups
    . . . Etc.
    Men = 205 lbs, Women = 135 lbs.

    Rest exactly 8 minutes, and then:

    Complete as many reps as possible in 4 minutes of:
    1 Hang Squat Clean
    1 Chest-to-Bar Pull-Up
    2 Hang Squat Cleans
    2 Chest-to-Bar Pull-Ups
    3 Hang Squat Cleans
    3 Chest-to-Bar Pull-Ups
    4 Hang Squat Cleans
    4 Chest-to-Bar Pull-Ups
    . . . Etc.
    Men = 155 lbs, Women 105 lbs

    Record the amount of rounds for the two combined.