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

  • Extra Credit 10-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    :30 Lat/Prayer Stretch on Box
    5/5 Staggered Stance Good Mornings
    10/10 Ankle Distractions*

    *Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can't touch the box without the heel coming off the ground, you have gone too far.

    -Rest as Needed b/t Sets-

  • Muscle & Power, YV 1 Strength

    Bench press 5 RM, then 3x5 @ 90%

  • 27.5.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 27.11.24 Strength

    Clean & Jerk from the blocks

    4x 2 clean + 1 jerk @80%

    Every 3min

  • Pn-reenit Workout

    Pikku höntsät tempausta eri versioina ja lopussa kokonaisia kolmosia 15,25,30kg. Parit jerkit rekiltä pelkällä tangolla, mutta tuntu käteen nii jätin siihen. Loppuun kiva jumppa mm. boksihyppyjä, liikkuva köpis, punnerruksia ja fyssarin antama staattisen pidon harjotus vitosen levyllä.

  • Sunday 210 Workout

    4 wall ball / t2b/hspu
    2 wall ball / t2b/ hspu
    6 wall ball / t2b / hspu
    4 wall ball / t2b/ hspu
    8 wall ball / t2b / hspu
    6 wall ball / t2b/ hspu
    10 wall ball / t2b /hspu
    8 wall ball / t2b / hspu
    12 wall ball / t2b / hspu
    10 wall ball / t2b / hspu

    Rest when needed.
    Quality.
    Raiser can be used hspu.6kg wb

  • fast and furious Workout

    8 Min AMRAP

    16 Wall Balls
    12 KB Swings
    30m Shuttle run
    @9/6
    @32/24
    *Shuttle in 5m blocks

  • Pull Up Workout

    Pull Up

    7 Rounds
    5-10 reps
    - look to complete reps unbroken each round rest 90 seconds between rounds

  • Pendlay Row 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Pendlay Row
    Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets.

  • Decline Close Grip Bench Press 15-12-10-8 Strength

    4 sets 15, 12, 10, 8 reps:
    • Decline Close-Grip Bench Press
    Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.