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

  • 2 rm Snatch Strength

    Find your 2 rep technical max in 15min.

    Re grip is allowed.

  • GT Quali 17.1 Workout

    75 Reps of
    Pull Ups
    Cal Row
    Burpee over Rower

    Reps can be done in any Order.

  • Tuesday 21.11 Workout

    1200 meter run
    100 press-up
    800 meter run
    75 press-up
    400 meter run
    50 press-up

  • TTP Strength 10.9.2016 S5/ week 3 Strength

    120 min
    WU for 15 min

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    Please read the notes below before starting this session.
    A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
    A1. Go every 30 seconds for 5 to 10 total reps
    A2. Go every 45 seconds for 5 to 10 total reps
    A3. Go every 60 seconds for 5 total reps
    25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

    B. Clean and jerk speed ladder(s)
    For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
    5 x 1 Clean and jerk @ progressively heavier weight (see below)

    Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

    You will need to complete minimum of 3 ladders.
    27,5-37,5 30-40 32,5-42,5 35-45 37,5-47,5 40-50 45-55

    2.Strength
    A. Front squat
    A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
    A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
    B1. From Friday: Strict press 3x8x25 kg

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • Grunt Workout

    5*
    40m Sled
    10* Strict Pull Ups
    1' WFHSH
    20* Landmine

    3*
    20* GM
    12 DBFP
    12 DB Row R/L

  • Metcon Workout

    • “Diane” For Time:
    BB Deadlifts (100/70Kg) 21 reps
    Handstand Push Ups 21 reps
    BB Deadlifts 15 reps
    Handstand Push Ups 15 reps
    BB Deadlifts 9 reps
    Handstand Push Ups 9 reps
    Standard HSPU rettangolo 90x60 cm, mani complete di dita all’interno.

  • Back squat 5x5 Strength

    Back squat 5×5 @90% of the 5RM you found last week

    Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

  • Maxes Strength

    5x max. Pushups
    5x max. Chinups
    5x max. Toes to Bar
    2 minutes break between every set.

  • 5-16-17 Workout

    Muscle
    Lower
    10-8-6-4-15
    Back Squat/Back Rack Push Press
    20-15-10-5-50
    Neutral Grip Banded Deadlift/Hamstring Curl

    Metcon

  • Engine Strength Strength

    Clean and Jerk Complex.
    1 High hang Clean + hang Clean + Split Jerk

    Control the loads down 👇 no dropping