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

  • 30.6.2019 Workout

    Hang power snatch, on knee + under knee

    5 x (1+1)@60-70%
    5 x (1+1)@75-85%

  • Jumper Workout

    5x3 Power Cleans

    70, 75, 85, 85, 90

    One rep at #100

    For time
    10-8-6-4-2
    Burpee Box Jumps (24/20") 1st 8 jumps, rest I stepped up 18"
    Hang cleans (185/115#) used #75

  • Gymnastics + strength Workout

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 35x1, go e. 90 s.

    2.Front squat
    3x5 @ RPE 7
    - 55 kg

    3.Accessory
    3 sets:
    15 Banded face pull
    10 DB Supinated lateral raise - 2.5 kg
    10+10 Banded Pallof press
    - Rest 60 between sets

  • Gymnastics + strength Strength

    135 min
    WU 15 min
    1.GS
    A. BMU 5 min
    - 5 x 1 reps

    B. HSW 10 min
    - 8 m.

    C. MU 40 min
    - Skill drills
    - MU 10 x 1 reps

    D. Strict HSPU Strength work:
    4 sets:
    Tough effort Pike Box HSPU (RiR 2)
    Max effort Bottom of HSPU hold (2 cm off floor)
    9+10 s., 9+9 s., 8+8 s., 8+6 s.
    - Rest as needed, then after 4 sets -

    E. DB Z-Press 3 x 5 (Heavy!)
    - Rest 90 s between sets-
    - 20 20 20 lbs

    2.Strength
    A. Bench press 5 RM
    - Max 2 sets

    B. Bench press
    5 x 3 @ 5 RM weight
    - Rest as needed-

    C. 4 sets:
    - Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
    - 10 8 7 7 reps
    - Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
    - 8 8 7 7 reps
    - Rest 90 s. between sets-

  • Gymnastics + strength Strength

    120 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.BMU
    - 5x1 + 5x2
    - BMU x 15

    3.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 25 (singles)

    4.Back squat
    - 4x10x65 kg

    5.Strength accessory
    3 sets:
    8/s. bulg. split squat - 25 lbs
    8/s. stag. stance RDL - 40 kg

  • A. HSPU Workout

    E1:30MOM x 5
    strict parallet hspu 25% of max SHSPU
    * 2x25kg plates + mat

  • Henkeli 160819, part 1 Workout

    EMOMx5 (15 min)
    1) DU (1-50)
    2) Pistol squat (scale if needed)
    3) rest

  • Gymnastics + weightlifting + strength Strength

    150 min
    WU 15 min
    1.GS
    A. HSW 20 min
    - Drills
    - 12 m.

    B. MU 40 min
    - Skill drills
    - MU 6 x 1 + 4 x 2
    - Total of 14 MU

    C. Bfly + bfly CTB 20 min
    - 25 bfly pull up
    - 2 x 12 BCTB on box
    - 5 x 5 KCTB

    2.WL
    A. Power clean + Split jerk - Build to 80% effort 1+2
    - 2 sets/weight

    3.Accessory
    A. 4 sets:
    10 Supinated bent over row - 35 40 42.5 42.5 kg
    10 DB Lateral raises - 10 10 10 10 lbs
    8-12 Ring body saw - 10 10 10 10
    - Rest 90 s. between rounds-

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    WU 20 min
    1.GS
    A. Bfly pull up 10 min
    - 35 reps

    B. HSW 15 min
    - 10 m.

    C. BMU 15 min
    - Drills
    - 12 x 1 reps

    D. HSPU work
    4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
    - Rest as needed-
    - 7 7 6 7 reps

    4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
    - 20 kg plates + abmat
    - 5 5 5 5 reps

    2.WL
    A. Snatch pull + Snatch - Build to 75% effort 1+1
    - 2 sets/weight

    3.Conditioning
    A. 2 rounds for consistency > 1 round
    5 min Erg
    10+10 Single KB lateral lunges
    5 min Erg
    10+10 Half kneeling KB Bottom up press
    5 min Erg
    10 Ring face pulls

  • Run & KB Workout

    400m run
    25 KB swing (20kg)
    400m run
    25/25 KB snatch
    400m run
    25/25 KB clean&jerk
    400m run
    25 swing to Goblet squat
    400m run