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

  • Jump and Squat Workout

    5 Rounds of
    12 Box Jumps
    8 Front Squats 50/35kg
    6 Bar Facing Burpees

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Lunge Flow 2.0/Hip Flow/Hip Flow 2.0/Thoracic Flow/Ankle Flow
    2) 1-3 Skin the Cat
    3) 10m Lateral Lunge
    4) 5-10 Prone Trap Raises
    5) Bridge Hold
    6) L-Sit 20-40sec

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10 Weighted Dead Bug (5+5)
    2) 60sec Active/Passive Hang
    3) 5 Air Squat, Tempo 5550 (5sec down, 5sec hold, 5sec up, straight to new one)
    4) Banded Thoracic Flow
    5) 10+10 Banded Bulgarian Split Squat (loaded if needed)
    6) 20-40 kcal Airbike/Row/Run/Ski

  • Barbell Complex Workout

    Muscle Snatch + Power Snatch + No Feet Squat Snatch + Squat Snatch

    TnG

    Find 1RM of the day in each combo.

    Find the heaviest loading you do the whole set. After you no longer can muscle snatch, drop it off and continue with power snatch + no feet squat snatch + squat snatch. When you no longer can power snatch leave it off… Finally you have only squat snatch left.

    No feet squat snatch means, that you cannot widen your stance during the catch. Your feet have to stay at the same position during the entire lift.

  • Push Jerk Strength

    Every 30sec for 5min: Push Jerk

    RPE 3

    Bar from the Rack, keep it light and fast!

  • 20sec ON, 10sec OFF for 5 rounds Workout

    20sec ON, 10sec OFF for 5 rounds:

    1) D-Ball Squat (front of body)
    2) Burpee
    3) Single Arm DB Thruster L
    4) V-Up
    5) Single Arm DB Thruster R
    6) Push-Up
    7) DB Snatch (alternate arms)
    8) Grasshopper

    RPE 2-4 (depending on your recovery during deload week)

    This is not all out, be fast with the transitions. One round is 4 minutes, total time of workout is 20min.

  • Snatch+Clean+Deadlift Workout

    With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

    Start with 50% of your 1RM Snatch. Snatch (anyhow) for as long as possible.
    Once you cannot snatch the weight, clean (anyhow) for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.

    RPE 5 (find max in each movement)

    (ms. 8.9.2018)

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 45-60sec Sandbag Carry
    2) 1-3 Skin the Cat
    3) 10+10 Ring Circles
    5) 5-15 Russian Push-Up
    6) 3-6 Side to Side Pull-Up
    7) 10 Double KB Squat Clean (from hang)

  • WARM-UP Workout

    3 rounds:
    20/15cal Row/Airbike
    10m+10m Single Arm KB Overhead Walk
    5+5 Single Arm KB Farmers Style Box Step-Up (10 steps total)
    30sec Plank Hold

    Frog Flow video or Squat Flow with a Plate video

  • Power Snatch + Hang Squat Snatch Strength

    WEIGHTLIFTING

    Power Snatch + Hang Squat Snatch

    EMOM x9

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 4

    Try to add 5-10% compared to last week.