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

  • Strength Strength

    Pause Front squats (20 mins)
    3-3-2-2-1

    • 3 sec pause @ bottom pos.
    • add weight each set
    • partner should help you to count the 3 sec
    • rest 2-3 mins between sets

  • Strength Strength

    Pause Back Squat (18mins)
    5x3 reps
    - 3 sec pause @ bottom pos.
    - no rebounce
    - 2-3 mins btw sets
    - add weight each set if form allows
    - start @ 60% of 1Rm
    - each set should be fairly challenging

  • Strength Strength

    Push press heavy triple
    - 5 sets
    - NO jerk
    - good control
    - lower back neutral position

  • WOD Workout

    5 rounds for time :
    10 jerks @50/35kg (from floor)
    10 T2B
    10 burpees

    timecap : 15 mins

  • Skill Workout

    Skill

    Strict HSPU / Kipping HSPU , Kipping / butterfly pull up
    Practice through progressions
    -accumulate reps in 15 mins

  • Partner WOD Workout

    AMRAP 30 with a partner:
    100 Double Unders
    80 Calorie Row
    60 Burpees
    40 Walking BW Lunges
    20 C2B Pull-ups
    *One person works at a time - split as desired.

    Goal: 2+rounds

  • WOD Workout

    "Grace"
    For time :
    30 Clean & Jerk @60/42,4kg
    Timecap: 9 mins

  • ANNIE // Benchmark Workout

    RX
    For time:
    50-40-30-20-10 reps for time of:
    Double-unders
    AbMat sit-ups

    INTERMEDIATE
    Same as Rx’d

    BEGINNER
    30-20-10 reps for time of:
    Single-unders
    Feet-anchored sit-ups

  • Hang Power Snatch (DELOAD) Strength

    4 Sets:
    2 Hang Power Snatches
    Sets 1-2: @65% 1RM Snatch
    Sets 3-4: @70%
    - Rest as needed btw sets

  • WOD Workout

    YGIG 20min

    20 Cal
    10 Burpeeta boxin yli
    10 Raakariveä 45/35 kg