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

  • Shoulder press Strength

    3 x 5

  • 05/05/2017 Part Deux Workout

    100 Single Unders
    10 wall climbs
    10 push press 50kg/35kg
    10 Dumbbell Bench Press 30kg/15kg
    10 Pull Ups
    Then 80/8s, 60/6s, 40/4s and 20/2s.
    Pretty awesome WOD👍

  • 4 x 3 hang squat clean Strength

    4 sets of 3 hang squat cleans

  • Snatch Strength

    Build to today’s 2-RM Snatch

    Drop back down to 65%, and then…

    Build to today’s 1-RM Snatch

    Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

  • B. Back Squats Workout

    6 x 4 Paused Back Squats

  • WoW viikko 18 - viikkohaaste tiistai Workout

    Neljä kierrosta (ks. videot):
    10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
    10 linkkuveistä
    10 tuolidippiä
    10 takanostoa (ilman painoa)

    Tulokseen tehtyjen kierrosten määrä!!

    Bulgarialainen:

    Linkkari:

    Tuolidippi:

    Takanosto:

  • Accessory Workout

    4 rounds for quality

    10 DB row e/s AHAFA
    18 KB pull Throughs (in a plank) AHAFA
    10 DBL KB romanian split DL e/s 2x 17.5/12.5

  • Handy Monday 4 Workout

    A. Single Arm DB Snatch 4 x 2 each

    B. Close Grip Bench Press – 6 - 4 - 3 - 2 -1 - 6
    82% 87% 90% 92% 97% 85%
    Face Pulls – 4
    Repeat 4 times

    C. Chin Ups – 6 - 4 - 3 - 2 -1 - 6
    Behind the neck Press 6
    Repeat 4 times

    D. DB Bench Press – 6 each side
    DB Row – 6 each side
    Repeat 3 times

    Metcon for time

    100 Push ups
    50 pull ups
    40 Push press
    30 Sit ups
    20 Burpees
    10 C2B

  • Barbell Should Press Workout

    Shoulder Press 5x5

    1 set at #95
    1 set at #105
    3 sets at #110

  • Comp. Class: CTC Open E3 -modified Workout

    CTC Open 2017 - event 3 modified

    For Time, CAP 10 min

    3 Rounds:
    15 breaths HS hold
    6 Bar-Over-Burpees (hand-release)
    6 Snatch 45/35 kg (anyhow)

    Buy out:
    60 Double-unders
    20 Box jumps

    Original:

    Partner A must wait in HS hold as Partner B completes:
    -6 Bar-over-burpees (hand-release)
    -6 Snatches 60/40 kg

    Both athletes must complete 3 rounds of said movements, after this comes

    Buy out:
    -60 DU (one completes)
    -20 Box jumps (one completes)

    Total cap 6 min