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

  • "Ava" Workout

    In support of Ava Khalipa

    5 rounds for time of
    - 21 g2o 42,5/30kg
    - run 400m

    Timecap: 25 min

  • Clean & Jerk 1 RTM Workout

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Conditioning Workout

    For Time:
    10-1
    Power Snatch 50/30kg
    Box Jump 60/50cm

    Time Cap 8min

  • Back Squat Strength

    5x2 Back Squat AHAP

  • Painonnosto Workout

    Erilaisia painonnostotreenejä.

  • Skill: Handstand push-up Workout

    Progressions:

    Use 5x10 reps table:

    • 3 x 2
    • 5 x 2
    • 3 x 4
    • 4 x 4
    • 4 x 6
    • 5 x 6
    • 4 x 8
    • 4 x 10
    • 5 x 10

  • "Macho man" Workout

    EMOM until failure (max 15 min)

    Every minute:
    3 power cleans
    3 front squats
    3 push jerks

    *use maximum 65% of 1 rm C&J.

  • "HIDALGO" Workout

    For time:

    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24" box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24" box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

    If you've got a twenty pound vest or body armor, wear it.

    "U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

  • Muscle up technique Workout

    Work on the progressions of the muscle up
    Strict before kipping!

  • Overhead squat 5x5 Strength

    Overhead squat 5x5
    *Rest ~2 min