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

  • WOD Workout

    RX
    5 ROUNDS FOR TIME
    10 Overhead Squats @50/35kg
    20/15 Cal Row/Bike/Ski

    SCALED
    5 ROUNDS FOR TIME
    10 Front Squats @ moderate
    15/12 Cal Row/Bike/Ski
    RPE 9,
    Timecap: 12:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Calf Smash on Barbell
    :30 Prayer Stretch on Barbell/Foam Roller/Floor*
    5/5 Groiner w/Thoracic Rotation**
    -Rest as Needed b/t Sets-
    *Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
    **Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

  • The Cali Bear Workout

    "The Cali Bear"

    EVERY :30 FOR 20 MINUTES
    1 Power Clean & Jerk @ 100/70kg
    Scale weight to a moderate load to ensure proper mechanics.

  • Strength Strength

    Build to a 1RM Back Squat
    RPE 10
    Option practice with moderate loads for 3 reps

  • 23.12.2023 Pump It Workout

    25 Minutes For Max Load :

    Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
    Banded Ab Crunch 30-40 Reps
    Bicep Curls, back on wall 10-15 Reps
    Romanian Deadlift DB´S 10-15 Reps

  • Snatch Complex Strength

    Snatch complex: (15-20min)
    1 Snatch pull + 2 High hang squat snatch

    Huom! Nousu 70-75% asti ja sillä 3-4 työsarjaa. Maltillinen nousu pienin korotuksin.

  • Double AMRAP 6 Workout

    AMRAP 6
    2 Wall Walks
    6 Pistols
    24 Double Unders

    Rest 3min

    AMRAP 6
    6 Double DB/KB Snatches
    9 Toes-to-bar
    12/9 Cal

  • Gymnastic conditioning Workout

    RX:
    EMOM8
    1. 2-5 Bar/RMU
    2. 5-10m HS walk

    Rest 2min

    For quality:
    15-12-9
    C2B/Pull up
    HSPU

    TC 6min

    —————————————————————

    Scaled:
    EMOM8
    1. 2-4 Jumping Bar MU/Banded Bar MU
    2. 8-12 Alt. Wall facing shoulder taps

    Rest 2min

    For quality:
    12-9-6
    Pull up/jumping pull up
    HSPU with abmat or Dual DB push press

    TC 5min

    Huom!
    Treenin idea on kehittää voimisteluliikkeiden taloudellisuutta & kapasiteettia. Toistomäärät sen mukaan, että liikkeiden laatu säilyy.

  • Snatch Strength

    4-5 Sets: (15-20min)
    2 Snatch @80-85% of 1RM

    Huom!
    Prosentti päivän fiiliksen mukaan. Toistot saavat olla raskaita, mutta tekniikan täytyy säilyä. 2min levot työsarjojen välissä.

  • Conditioning Workout

    40min:
    24/17 Cal Row/Bike
    12 Dual DB box step over
    20 Sit up
    12 Alt. KB gorilla row
    90s Rest

    RPE 3.5-4

  • For load Strength

    Power snatch
    5-5-5-3-3-3-1-1-1
    – Lift every 3:00.