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

  • Gymnastic Workout

    For Q
    Emon16
    1. 2 rope climb
    2. 10-12 t2b
    3. 3-4 wall walk
    4. Rest

    Scaled:
    Emon16
    1. 1 rope climb
    2. 6-8 t2b
    3. 2-3 wall walk
    4. Rest

    Skaalaukset: rope climb->8-10 ring row t2b->t2r->leg/knee raises wall walk->reps 1-2 Huom! Tee treeni laatua vastaan.

  • 7 sets Workout

    3 push jerks + 1 split jerk

    SCALED WOD
    7 sets:
    3 push jerks

  • Conditioning Workout

    EMOM 30

    1. 1 set of t2b
    2. 6-12 box jump over
    3. 45 erg @ moderate pace
    4. 10-16 alt. DB snatch @ 1x 50/35lb
    5. 6-12 burpee over DB
    6. rest

    -> RPE 3-4 vk-harjoitus eli kiristysvaraa pitää olla!
    -> t2b-> leg raises-> knee raises-> v-up
    -> valitse ylläpidettävä toistomäärä liikkeisiin

  • Power Snatch 6-10 reps with 80-88% Strength

    6-10 singles with 80-88%. Rest as needed.

  • 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) 5 Banded OHS
    2) 10-30sec Flutter Kicks
    3) 5+5m Banded Walk/March
    4) Handstand Shoulder Opener
    5) 5-10 Barbell Roll-Out
    6) Bike/Row 20-30cal
    7) 20-30 Mountain Climber

  • Power Snatch + OHS Strength

    Power Snatch + OHS

    Every 60-90sec for 9-12 sets

    1-3 RPE 3
    4-6 RPE 3-4
    7-9 RPE 4
    9-12 RPE 4-5

  • Optional accessory Strength

    Optional Accessory:

    12min EMOM: Power Snatch

    Add loading after 3 lifts. Go by feel.

  • EMOM x10 Workout

    CONDITIONING

    EMOM x10

    1) Airbike 8-12 cal
    2) 5 Medball Clean + 5 Wallball + 5 TTB

    RPE 2-3

    Take this as a warm-up

  • Strength work Strength

    STRENGTH

    3-4 rounds, rest as needed

    1) 5 Back Squat
    2) 10 DB Bench Press
    3) 10 Double KB Row

    RPE 3 (8+reps in the tank)

  • Strength work Workout

    STRENGTH

    4-6 rounds: rest as needed between 1,2&3

    1) 20-30sec D-Ball/Sandbag Hold + 5 High Box Jump
    2) 10-30sec Ring Support + 5-10 Parallette Push-Up
    3) 10-30sec Hollow Hold + 5-10 TTB

    RPE 3 to 4

    This is a combination of static and dynamic work. Tailor the time for static holds to fit your fitness level.