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

  • Power snatch Strength

    OTM 10 minute
    Hang power snatch x 2

  • Warm up Workout

    60s. Row/Air bike - Air squat
    45s. Row/Air bike - Scale (alt.)
    30s. Row/Air bike - Hollow rocks

    Mobility:
    - Lunge complex
    - Thoracic w/ball + barbell
    - Shoulder pump

    2 rds:
    5-8 OHS
    10 Bar over jump
    5-8 Deadlift
    10 Bar over jump

  • Ring Dip Strength

    Ring Dip 4x5
    rest 2min

  • EMOM 10 min, HPC Strength

    W: 15 russian KB-swings
    Y: 5 Hang Power Cleans
    O: 3 Power Cleans
    B+P: 1 Power Clean Building

    For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
    -White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
    -Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
    -Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
    -Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

  • AMRAPS x 2 Workout

    AMRAP in 8 minutes of:

    30 Double unders
    9 Squat cleans 60/40

    REST 2 min

    AMRAP in 8 minutes of:

    30 Double unders
    9 Ring Dips

  • WARM-UP Workout

    EMOM x9

    1) Row/Airbike 45sec
    2) 5 Pull-Up + 10 Push-Up +15 Air Squat
    3) 10-20 Plank Hold with KB Drag video

    Perfect Stretch video

  • COOL DOWN Workout

    2-3 rounds

    20-30sec Passive/Active Hang
    5 Vertical Jump
    5 Push-Up

  • 5rds Workout

    Work 90s
    Rest 30s
    1. Ergo
    2. WallBall
    3. TGU

  • Takomo Pikkujoulu Games event 2 Workout

    Takomo Pikkujoulu Games event 2

    50-40-30-20-10
    Double DB/KB Deadlift
    Double DB/KB hang power clean

    -yksi tekee, yksi pitää kahta levyä näpeissä ja kaksi roikkuu samaan aikaan.

  • 9.11.2019 Workout

    7 rounds for time

    6 Hand stand push ups
    8 Pull ups
    10 Hang power clean 60/40kg