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

  • Nanorosso 11.06.21 Workout

    3rft
    400m run
    7 power clean
    7 hang squat clean
    7 squat clean
    Barbell 52.5kg

  • Interval // Bike, Lunges and burpees Workout

    5 Rounds

    • 1 Min max out on Bike/Erg
    • 30 seconds break
    • 1 Min Max Reverse lunges
    • 30 seconds break
    • 1 Min max burpees
    • 1 min break

  • Gymnastics + conditioning + strength Workout

    160 min

    1.BMU
    - 2 x 2
    - 2 x 3
    - 3 x 4
    = 20

    2.HSPU
    - EMOM5: 6 KHSPU abmat
    - 3 x 5 SHSPU abmat + 10 kg plate

    3.Conditioning
    A. "Helen"
    3 rounds for time:
    400 m Run > airrunner
    21 KBS 24/16 kg
    12 Pull ups
    Time: 11.41

    B. EMOM24:
    1) 14 cal ski
    2) 14 cal bike
    3) 14 cal row
    4) rest

    4.Accessory
    A. 20 reps / movement for 2 rounds
    No rest between movements or rounds
    1. Band pull aparts
    2. One arm DB press, right
    3. One arm DB press, left
    4. Y-lift with ligth DBs
    5. T-lift with light DBs

    B. Core
    3 sets:
    20 GHDSU
    15 hollow rock
    8+8 bicep curls

  • Rest day Workout

    Rest day

  • 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.

  • Weighted push-up 1 RM Strength

    Weighted push-up one rep max weight

  • Back Squats & DB Snatches Workout

    14 Min E2MOM
    4 x 221 @ 70kg

    5 min max cals
    10 min AMRAP:
    24 alt s/a db snatch
    15 hog push ups

  • Weightlifting + conditioning Strength

    120 min

    1.WL
    - Build up to 1 RM clean & jerk in 20 min
    - 70 kg

    2.Butterfly pull ups
    3 RFQ:
    12 pull up
    12 cal bike

    3.Metcon
    E4MOM x 6, alt. between A & B
    A)
    20 DU
    5 HSPU abmat
    10 TTB
    10 thrusters 25 kg
    Times: 1.48, 1.42, 1.38

    B)
    20 DU
    10 CTB
    10 BBJO
    10 pistol squat (to ball)
    Times: 2.53, 2.45, 2.38

  • Power Snatch Strength

    Build to Heavy Set of 5

  • Body Armor Workout

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