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 06-10-2019 Strength

    Overhead Squat: Build to a challenging set of 4. Rest 90s.

    • Done from the rack. 6-7 sets
    • Beginner: Goblet Squat Squat: 5 x 6-8. Rest 90s. Challenging weights.

  • I Go,You Go Workout

    Partner WOD
    “I Go, You Go”
    AMRAP 10
    10 Wall Balls
    5 Burpee-Box Jump Overs

  • Back Extension Hold & Tucked Hollow Rock Workout

    3-4x:
    30sec Back extension hold (hold body parallel on a bench with partner)
    30 Tucked hollow rocks

  • Morning Intervals Workout

    12 Intervals
    New every 3rd minute

    20/15 Cal
    A) Assault Bike
    B) SkiErg
    C) Row

  • 8x3min ON/2min OFF Workout

    8x
    3min ON/2min OFF

    A) Max Cal. Row

    B) AMRAP of
    8 Power Snatches 35/25kg
    25 Double Unders

    C) Max Cal. BikeErg/Assault Bike

    D) AMRAP of
    10 DB Snatches 22,5/15kg
    10 Box Step-ups with DB

  • 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