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

  • Muscle & Power, YV1 Strength

    Shoulder Press 10-10-10 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.

  • WOD Workout

    Open 20.4

  • LaurenFisher 1 - Strength Workout

    WEIGHTLIFTING PROGRAM: NO MISSES!!
    1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
    2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
    3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
    4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
    5. back extensions: 10, 8, 6….use weight if you can….not much
    6. 100 ab mat setups using a weight behind the head while sitting up.
    7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!

  • OFF-SITE WORKOUT - Squat jump complex Workout

    Metcon (time)

    For time:
    100 Squat jump complexes

    *1 rep is 1 squat jump + 2 jumping lunges

    WARM-UP:

    EMOM 9 minutes
    1. 45sec jumping lunges
    2. 45sec kang squats
    3. 30/30sec hip & quad stretch

  • EASYWOD 06112019 Workout

    Kuntopallorive tekniikka (medball clean)
    3 x 5 lift
    3 x 5 shrug
    5x3 turn over

    Rinnallevetotekniikka (clean)

    3 x 3 high hang clean (rinnalleveto korkeasta riipusta)
    3 x 3 hang clean (rinnalleveto riipusta)
    3 x 3 clean (rinnalleveto, kun ei ole määritelty että mistä, liike aloitetaan aina maasta/lattialta).

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 2-2-2-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 secs lowering to the hang then GO! Regular tempo on the split jerk

    B,
    3 rounds for time of:
    21/17 Assault Runner Calories
    15 Bar Facing Burpees
    9 Front Squats, 84/57kg

    Goal
    Sub 12 min

    C,
    Zercher Carry 1-1-1

    Use the heaviest weight you can for each set.
    Rest 2 mins between sets.

    3x 30m

  • Cardio #masu Workout

    3rnds fot time:

    1000m Bike
    30m Weighted walking lunges
    1000m Bike
    30 Burpee board jump/ GHD
    1000m Bike
    30 Deadbug + Tuck ups + alt. V-ups

  • TTP Foundations 4.7.2016 / S3 week 4 Strength

    105 min
    WU for 15 min
    1.Weightlifting
    Snatch WU
    A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
    3x45 3x52.5 3x57.5
    B. Snatch
    Build to a heavy double for the day

    2.SPP (Conditioning)
    A. 3 rounds for time:
    90 DU
    30 C2B > 10 strict pull ups, torn hand
    15 deadlift @ 85 kg > 60 kg
    Result: 11.44
    171/184

    3.Cool down
    5 min AB, LF

  • Snatch master Workout

    KB warmup
    ME:

    15/15/15 x 30
    Kb snatches s/w
    slamball

    Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

  • 15min EMOM Workout

    15min EMOM
    10 Wall Balls + 5 Handstand Pushups
    10 Toes-to-bar + 5 Burpees
    30 Double Unders + 10 Pushups