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

  • C&J PE Workout

    EMOM’6
    Clean pull+squat clean+jerk
    50-62%

    EMOM’6
    Clean+2 Jerk
    72-85%

  • OPTIONAL GYMNASTICS/RMU STRENGTH Workout

    2-3rounds:

    3-5 false grip walk in
    5-10 russian push up
    5-10 strict toes to rings (controlled negative)

  • Squat Clean Strength

    Build To A Heavy Triple

  • Extra Credit 24-04-2024 Workout

    OPTIONAL COOL DOWN

    AMRAP x 6 MINUTES
    5/5 Moose Antlers
    5/5 Sciatic Nerve Floss
    5 Jefferson Curls (option to hold barbell)

  • 16.4.2021 SQUAT STRENGTH PROGRESS 14/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    4 + 4 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

    --

    1-2 rounds: Jerk grip
    3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
    3+3 Split Squat Press + Split Squat OH
    3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
    3+3 Split Jerk Eyes Closed + Split Jerk

    ALOITTELIJAT maksimikyykkyjen tilalla:

    POWER CLEAN + SPLIT JERK 2s stoppi dipin pohjassa, molemmat puolet
    3[1+3+3]@tanko pal. 2min

    POWER CLEAN + SPLIT JERK FR & BTN
    5[1+2+2]@kevyt - 40% kehonp. pal. 2 min
    (FR=FrontRack-edestä, BTN=BehindTheNeck-niskasta)

    HIP DIP SNATCH
    4×3@tanko pal. 2 min

    PAUSE SNATCH PULL + SNATCH PULL pause at knee
    3[1+3]@40%, 3[1+3]@45% kehonp. pal. 3 min

    STOPPI ETUKYYKKY (stoppi pohjassa)
    2@35%, 2@45% 3x2@55% kehonp. pal. 2 min

    OHEISHARJOITTEET 2 kierrosta

    10 LATERAL RAISE selän kulma n. 45°, kuormaa
    5 + 5 ONE LEG RDL, kuormaa
    1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Snatches Strength

    16x Every :20sec - 1 Snatch @60-75% (add every 4th)
    12x Every :45sec – 1 Snatch @75-80% (add every 4th)
    EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

  • Tuesday 15th june 2021 Strength

    Strength

    Press
    strength 3*5
    hypertrophy 4*8

    Accessory

    3 sets of 8-12 reps
    Single arm press (each arm)
    Tactical pull ups

    Workout

    5 rounds

    100m erg
    1 length arm over arm heavy KB pull (attach KB to rope)

    1:1 work to rest (partner up if possible)

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-ME

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

    C,
    A single set of Strict Pull-ups for max reps.

    D,
    5 rounds for time of:
    60 Double Unders
    30 Air Squats
    15 Shoulder-to-Overheads, 61/43kg
    Goal: sub 15 mins

    E,
    3 rounds for quality of:
    8 L/8 R Single Leg Deadlifts, pick load
    15 Box Hamstring Curls

  • Accessories (Posterior Chain) Workout

    3 Sets:
    12 Glute Ham Raises
    12 Side Plank Arch Ups (per side)
    15 Single Leg Knee Over Toes Calf Raises
    - Rest 2min btw sets

  • Muscle & Power, Joker Workout

    "Open 21.3 & 21.4"
    15 Front Squats (95/65 lb)
    30 Toes-to-Bars
    15 Thrusters (95/65 lb)
    - Rest 1 minute
    15 Front Squats (95/65 lb)
    30 Chest-to-Bar Pull-Ups
    15 Thrusters (95/65 lb)
    - Rest 1 minute
    15 Front Squats (95/65 lb)
    30 Bar Muscle-Ups
    15 Thrusters (95/65 lb)
    - Time cap: 15 minutes

    Move immediately to complete the following complex for max load:
    1 Deadlift
    1 Clean
    1 Hang Clean
    1 Jerk
    - Time cap: 7 minutes