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

  • Pystypunnerrus 3,3,3 Strength

    Pystypunnerrus 3,3,3

    nousevilla painoilla, tauot 2 min.

  • Clean Pull 3x3 Strength

    WEIGHTLIFTING (3/3)

    Clean Pull 3x3@90-95% of 1RM Squat Clean.

    Use straps if needed and rest as needed.

  • 3 rounds, 3min rest + bonus round Workout

    3 rounds, 3min rest + bonus round

    3x
    6min Row (kcal)
    3min Wallball

    3min rest

    Score: kcal+wb

    Keep a steady pace.

    Rest 5min after last round (3min+extra 2min) and then do the reps of first round for time!

    1-3 rounds RPE 3
    4th round RPE 3-4

  • 30min EMOM Workout

    30min EMOM:

    1) Row/Run/Assault/DU/Ski…
    2) 5 Snatch (anyhow)
    3) Rest

    This is consistency work, not all out. Alternate the first movement if you want. Snatches can be touch and go or drop and go.

    RPE 3 to 4

  • Snatch Complex Workout

    Snatch Drills 1-2 rounds

    Barbell Complex:

    5-8 set, rest as needed.

    2-position Hang Squat Snatch (above/below the knee) + OHS

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    Start with Standing Banded Hip Flow. Test your air squat before and after.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 5-10 Arch to L-Sit
    2) 5+5 KB Windmill
    3) 5-10 Barbell SOTS Press, elevate heels if needed
    4) 1-3 Skin the Cat
    5) 10+10 Prone KB Row
    6) 40m Prowler Push, low grip

  • 10min AMRAP Workout

    10min AMRAP:

    10 Box over Jump
    10 KBS (24/16kg)
    10/7 cal Airbike

    RPE 3-4

  • Chipper Workout

    CONDITIONING

    One round for time:
    10 Double KB Snatch 24/16kg (from floor)
    20 Box over Jump
    30 TTB
    40 Wallball
    50 cal Ski Erg or Airbike
    40 Wallball
    30 TTB
    20 Box Over Jump
    10 Double KB Snatch 24/16kg (from floor)

    RPE 3-4

    Target:. Keep a steady pace. Big sets with ttb and wb (unbroken?)

  • Strength work Workout

    4 rounds, rest as needed

    1) 6+6 Reverse Lunge
    2) 6+6 DB Standing Press
    3) 8+8 KB/DB Row

    RPE 4

  • Skill Day Workout

    @Skillday

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 5-10 Toes to Rope video
    2) 10 Prone Cuban Press video
    3) 5+5 Goblet Lateral Lunge video
    4) 10-15 Hollow Pull-Down video
    5) 45-60sec Triple Under/DU Practice