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

  • Handstand Accessory Workout

    3 Sets:
    1 Minute Handstand Hold (Wall)
    Rest 30 Seconds
    1 Minute Handstand Walk
    Rest 30 Seconds
    1 Minute Handstand Push-ups

    Rest 3 Minutes Between Sets.

  • 2 rounds Workout

    -HS-walk around the box, both directions
    *rest as needed

  • Perjantai 1.7.22. Workout

    REST OR Active Recovery Session
    Breathing and Streching
    then
    3 rounds
    6+6 windmill @light weight
    3 min air bike (nose breathing)
    6 thorahic bridge
    3 min ski
    12 cossack squats
    3 min row
    6 wall squats

  • Front Squat Strength

    For Total Load:
    5 Sets of 3

  • Monday 5th November Workout

    Strength: 20 mins to perform
    5x3 snatch pull to knee(3 sec pause)@90-100%
    3x3 hang power snatch + ohs@70% and build
    3x1 snatch (stay light and work on form)

    Wod: 15 min amrap
    DBsquat 10r/10l
    DBC&J 20 reps alternate
    DBOHL 10r/10L
    DBSnatch 20 reps alternate
    @22.5/15kg (1DB)
    After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

    Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

    Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

  • 23.4.2022 Clean & Jerk Complex Strength

    6 - 8 Sets :

    1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

  • Kello kilkuttaa odottavasti Workout

    0:00-10:00:
    5rnds of:
    15 straight leg abmat sit-ups
    12 alt. Pistols
    30 DU.

    10:00-12:00 rest.

    12:00-22:00:
    5 rnds of:
    15 T2B
    10 box jumps over
    1 long rope climb or 2 short rope climbs.

    Merkitse tulokseksi kumpaankin osioon käytetty yhteisaika, jos et pääse kumpaakaan loppuun tuloksesi on automaattisesti 20min.

  • Extra Credit 21-01-2022 Workout

    Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated
    +
    - Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Thursday 1st November Workout

    Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

    Wod: 16 min EMOM (40 secs on/20 secs off)
    1: D-ball over shoulder@30/20
    2: BBJO@30/24”
    3: DBSnatch@22.5/15
    4: RMU

    Skill: focus is on trying to progress and have practice time.

    Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
    The RMU will be challenging after previous movements, try to keep form.

  • Friday 26th October Workout

    Skill: clean and jerk

    Wod: “The chief”
    5x3 min amraps (1 min rest after each round)
    3 power clean@60/40
    6 press ups
    9 air squats

    Wod: aim to move fast on each amrap try to keep score consistent each round.