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

  • Split jerk Strength

    Split Jerk
    On the 2:00 x 6 Sets:
    2 Split Jerks
    *After each set, complete 40 Double-Unders

    Percentages:
    Set #1 - 75% of current 1RM Split Jerk
    Set #2 - 78%
    Sets #3-6 - Build to a heavy double for the day.

  • Workout Workout

    Intermediate Class @ 7:00 pm
    - Strength
    1) Hang Power Snatch - EMOM X 10 minutes x 5 reps (each minute for 10 minutes, you will perform 5 Hang Power Snatches with a barbell. Stay light and focus on developing technique and proper movement patterns
    - Met-con
    - 15 min. AMRAP (As Many Rounds/Reps As Possible):
    • 20 1-Arm Alternating DB Snatches
    • 20 Wall Balls or Medicine Ball Squat Cleans
    • 50 Single Unders or 50 Jumps in Place

  • Rush Workout

    AMRAP 8':
    15m OH Lunges
    12 Dumbell snatches@22.5/15kg
    3 Bar muscle up

    EMOM 30':
    a) 15/12 cal row
    b) AMRAP burpee over the rower
    c) Rest

  • 051017 Workout

  • Misfit training: Power Position Snatch 8×1 @90% or more of the 1RM Strength

    Do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
    First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
    You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.

  • Superkids 10-13v ja 14-16 v WOD Workout

    Aikaa vastaan

    21 burpeeta
    21-15-9

    -Kyykky
    -Punnerrus
    -Leuka tai rengassoutu

    21 burpeeta

  • Lower body mobility Workout

    Lower body mobility

    5 min easy row, bike, run etc.

    Ball press/smash foot, 2min/side
    Easy foam roll x10 /spot
    Butt: foam roll/smash
    Lower back: foam roll, smash, twist

    Stretch:
    Hamstring + adductor combo
    Hip flexors
    Calves x2
    Lower back twists
    Wall-assisted x3

    Dynamic:
    Banded hip/ankle circles
    Banded squat bottom
    Squat to hams. stretch
    Lunges

  • Workout Of The Week- Mohammed Workout

    Compete AMRAP in 30 minutes:

    5 Floor Crawls
    5 Kettle Bell Swings
    5 Lunge Rotation with Med Ball
    5 Pull Ups
    5 Reverse Crunch
    5 Leg Curls
    5 Burpees
    5 Feet Raised Push Ups
    5 Cable Wood Chop
    5 Plank Ball Circles

  • 6.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Big Baby Workout

    Clean and Jerk
    Every 90 seconds for 10 reps:
    Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

    Work up to a medium-heavy load for the day.

    10 Rounds for Time:
    3 Power Snatches 135/95
    3 Handstand Push-Ups

    The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

    Post time and Rx to comments.