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

  • Magic 30 Workout

    For time;
    30 hang snatch 24/16 kg 15/15 reps
    30 wall balls
    30 hang snatch
    30 wall balls

    TC 8 Mins

  • STRICT HSPU PROGRESSION Level 2 Workout

    LEVEL2
    For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

    5 x 3 negative hspu
    (5 sec down, starting from a handstand)

    *Every 2min

    *Maximum 1 abmat for these

  • Painonnosto: 25 min OTM Clean & Jerk Strength

    2 x Clean + 1 x Pause Jerk
    (Pause = 2-3s stop at bottom before jerk)
    Record max weight for successful 2+1 C&J

  • Conditioning 25-10-2021 Workout

    EMOM x 16:00
    Minute 1: 30s Double Unders
    Minute 2: 30s Hang Power Clean + Push Press @52.5/35kg
    Minute 3: 30s Hand Release Push-ups
    Minute 4: 30s Weighted Straight Leg Sit-ups

    • Goal: Challenging effort. You should be able to go for 30s without stopping so scale so you're able to do so.
    • Rx+: @heavier, Handstand Walk for Push-ups, Toes to Bar for Sit-ups

  • Cluster back squats Workout

    "Strength (load)

    Back squats
    4 rounds:
    5 x 1 back squats with 15s rest between sets.
    3:00 min rest between rounds. As heavy as form allows.

    "

    "Harjoituksen tarkoitus on kehittää kyykkyvarmuutta sekä nopeusvoimaa, joten valitse sellainen paino, jolla voit keskittyä hyvään mekaniikkaan sekä maksimaaliseen liikenopeuteen toistoissa. Vältä siis maksimipainoja ja keskity teräviin kyykkyihin.

    Harjoitus toimii niin, että teet ensin viisi kertaa yhden takakyykyn ja lepäät toistojen välillä 15s. Tanko laitetaan silloin telineeseen.

    Kierrosten välillä on 3:00 minuutin lepo, jonka aikana voit korottaa painoa. "

  • 111021 Maanantai A Strength

    Squat progression VK 2/6

    Pause back squat (2s)
    4x4 @65-75% 1RM

    Progressiossa vaihdellaan vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä on useampi toisto (VK1: 8 / VK3: 10 / VK5: 12) kevyemmällä painolla ja pause-kyykyissä vähemmän toistoja (VK2: 4 / VK4: 3 / VK6: 2) isommalla painolla.

  • Strength 18-10-2021 Workout

    A) Rope Climb
    7:00 for max climbs
    - Options: legless, regular high, regular low, :20 hang on rope per minute, 5 rope rows per min
    - Pick an option that allows you go at least 1 round/rep per minute.

    B) Strict Handstand Push-Up
    7:00 for max reps
    - Options: Deficit, Floor, Pads 1/2/3, Box Pike, Box Pike pads 1/2/3, Regular Push-Up
    - Pick an option that allows at least 3 reps per minute.

  • "Dallas 5" Workout

    Five 5-minute AMRAPs in 29 minutes
    AMRAP from 0:00-5:00:
    Burpees

    AMRAP from 6:00-11:00:
    7 Deadlifts (70 / 47,5 kg)
    7 Box Jumps (24/20 in)

    AMRAP from 12:00-17:00:
    Turkish Get-Ups (40/30 lb Dumbbell)

    AMRAP from 18:00-23:00:
    7 Snatches (34 / 25 kg)
    7 Push-Ups

    AMRAP from 24:00-29:00:
    Row (calories)

    Rest 1 minute between each AMRAP station

  • Conditioning 14-10-2021 Workout

    Buy in:
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
    Then,
    3 Rounds of:
    25 Push-ups
    10 Strict Chin-ups
    Then,
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

    • Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
    • TIME CAP = 16:00.

  • Tiistai 12.10. Strength

    11 Min Emom
    Power Snatch
    5-5-5-R-3-3-3-R-2-2-2