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

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    Airbike for 10min:
    30sec RPE 3-4, 30sec RPE

  • EMOM's Workout

    EMOM x10:
    1.) DU's
    2.) T2B

    Rest 3min...

    EMOM x10
    1.) Row
    2.) HSPU

    Rest 3min...

    EMOM x10:
    1.) Air bike
    2.) Burpee over box

    • you choose reps.
    • go sustainable pace.

  • Tuesday 8th October 2019 Strength

    Split jerk 1-1-1-1-1-1-1 reps

    INTENDED STIMULUS
    .
    Heavy day! Oh man, the split jerk is usually the underappreciated lift of the Olympic lifts. Make no mistake the split jerk is as technical as the snatch, as heavy as the clean, and much more unforgiving than both. The jerk is also a great way to teach yourself or your athletes that positioning in Olympic lifting is the base of everything. Today on your warm-ups make sure two positions are solid: the bottom of your dip and your split. If either is weak, the lift might not happen. On the dip make sure to be dipping vertically; you want your center of mass and your point of pressure aligned. On the receiving make sure your weight is balanced between legs and your overhead is tight AF. These two positions should be your priority, whether you are a proficient lifter or not. If the bar is moving well then load that up and get seven massive singles. If the bar is not moving that good, or you are still developing technique, try doing sets of three, and focus on crispness. Athletes that are learning how to split jerk can use our option 2. This is also an excellent technique primer for advanced lifters.
    Vertical dip and balanced split!

  • 2. Gymnastic Conditioning Workout

    AMRAP 6:
    1 Strict Handstand Push-up
    1 Strict Pull-up
    2 Strict Handstand Push-up
    2 Strict Pull-ups
    3 Strict Handstand Push-up
    3 Strict Pull-ups ...
    Continue to add (1) rep to each movement until the cap is reached.

  • 1.Conditioning Workout

    4 Rounds:
    15 Kettlebell Swings (70/53)
    500 Meter Run
    40 Double Unders

    Kilos - 30/22.5

  • WARM-UP Workout

    Neural Warm-Up + Dynamic Warm-Up video

  • "Lapin Humppa" Workout

    You go, i go

    5min
    8 wall ball
    8/6 cal row

    Rest 2 min

    5min
    32 db snatches 22,5/15, alternate, 16 per person
    16 c2b (mu), 8 per person

    Rest 2 min

    5min
    5 burpee pull-up
    8 t2b

    Rest 2 min

    5min
    8 medball clean
    4 medball thruster

  • 2.Conditioning Workout

    "Dive Bar"
    For Time:
    800 Meter Run
    50 Barbell Thrusters
    800 Meter Run
    25 Barbell-Facing Burpees
    800 Meter Run
    50 Barbell Thrusters

    Barbell - 75/55# (34/25 kg)

  • Panic Breathing Workout

    "Panic Breathing"

    For Time (with a Partner)

    500-400-300-200-100 meter Row (x2)
    Partner Kettlebell Rack Hold max (2x24/16g)
    5 Burpee penalty for each drop of kettlebells

    TC:18 min

    With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

    Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

  • 1. Snatch Balance Strength

    5 Minutes to Build to Moderate Set of 3