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

  • 161115 Workout

    FOR TIME:
    15-12-9
    - Clean and Jerk 50/35KG
    - CTB Pull-ups

  • Clean Complex: Clean + Tempo Front Squats Workout

    5 rounds

    Clean
    +
    5/4/3/2/1 Front Squat @ 33X1

    • Round one is clean + 5 squats. Round 2 is clean + 4 squats etc.
    • Rest approx 2-3 mins between sets.
    • Goal is increase load each set.

  • For Time: 30 x Hang Squat Clean Workout

    30 x Hang Squat Clean for time.

    Record load, tactics and other details.

  • Double KB Jerk Strength

    5 minutes focused on
    proper rack position
    dip - drive - dip
    proper lock out
    absorbing impact on way down

    2:15 - 3:50

    Double KB Jerk 3x8
    ssw/

    TRX SA Rolling Row 3x8/
    ssw/

    TRX Pronated grip row 3x8

    3.5 minute sets
    18 minutes

  • Front Squat Strength

    Front Squat 3x10
    - spend extra time on rack position mobility -

    superset with

    extended crab x30s (focus on external rotation of shoulders - chest and shoulder stretch - work towards full hip extension)

    and

    Reverse DB fly x 12

    3 min sets
    20 minutes

  • Sprint + Row + Ski Workout

    5 min dynamic warmup and 2 warm up sets of:
    0.02mile sprint on curve @70% then 90% effort

    THEN

    3 sets of:
    0.03m sprint on curve (record fastest speed)
    and
    8-10pulls on rower (record highest wattage)
    and
    8-10pulls on ski erg (record highest wattage)

    score= (speedx100) + wattage + wattage

    22mins

  • Core Workout

    3x:
    10x hollow rock
    10sec hollow rock hold
    10x V- up
    20sec rest

  • 12min AMRAP Workout

    12min AMRAP of...

    10 hang power cleans
    10 overhead squats
    10 burpees

    RX: 45/30kg

  • 21.05.2015 Workout

    In teams of two, AMRAP in 8 minutes of:
    60 Double unders
    Max effort clean 70/50kg.

    Partner one will start with the double unders and partner two will start with the cleans and perform as many cleans as he/she can during the time it takes for partner one to finish the set amount of double unders. After this there’s a change of turns, partner two starts with the DU’s and partner one continues with the cleans.

    The score is total number of cleans performed by team.

  • KB-skills Workout

    clean and jerk
    snatch
    turkish get up