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

  • Fitness/Performance Workout

    In teams of two, alternating each movement, complete ten rounds of:
    10 Dumbbell Hang “Clusters”
    10 Burpees
    Run 200-400 Meters

    (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 200-400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

  • JERK Strength

    JERK
    Maasta tai telineestä.

    5 x 3 (50%)

  • Back Squat: 1+1 reps @ 30X1 Strength

    1 rep with tempo, 1 reps with free tempo.

  • WOD 2.10 Workout

    21-18-15
    Deadlift 60/40
    wallballs
    box jumps

  • 10 min EMOM: tanko MU ja Workout

    EMOM 10 min
    Every odd minute do 1/3/5 bar MU
    Every even minute do 12 wall ball shots (14/20)

  • Split Jerk 5 x 3 Strength

    For strength:
    - Split Jerk, 5 x 3

  • EMOTM Workout

    5 swings
    5 tuck jumps

    6,7,8,9...

    15 minutes increasing reps by 1 each minute. when you can no longer complete reps in allotted time drop back down and continue where you can finish within the minute. Continue at this number of reps for remaining time.

    *if form is deteriorating regress to deadlifts

    [20 minutes]

  • 200m sprint Workout

    0.03 60%
    0.06 80%
    0.12 100%

    [10 min]

  • Co-core Workout

    With a partner

    MB sit-up toss x5
    MB Squat hold side exchange (back to back holding squat rotate sideways to pass MB back and forth) x5 per direction
    MB front plank rolling pass (holding front plank facing one another roll medball with one hand to your partner alternating arms each roll) x5 per arm

    10,15,20..
    12 minute ARMAP
    [15 minutes]

  • 3 x 3 rounds: Snatch Deadlift, Power Snatch, Overhead Squat Workout

    3 rounds of

    3 x Snatch Deadlift
    3 x Power Snatch
    3 x Overhead Squat
    Rest 2mins
    Repeat 3 x

    • So the workout is 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, done.
    • Try to go unbroken from the snatch deadlift to the power snatch to the overhead squats.
    • Quality first, weight and speed second.

    Record weights and other details.