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

  • Hybrid Hold* Workout

    200 combined weighted walking lunges while partner does a static
    OH hold.

    150 combined push ups while partner does a static pull up/chin up hold.

    One partner works, one partner holds. Divide up the work as needed.

    Hybrid workout*

  • Deadlift Workout

    3 x 2

    @ 80% of previous week 2RTM

    *Deadstop

  • Intervals Workout

    10 x 90 sec of work / 90 sec of rest

    5-8 strict dip
    5-8 strict pull up
    rest of the time alternate between db snatch and box over burpee

    *Every other round you do db snatches for the remaining time and every other: box over burpees. So both done 5 times.

  • Accessory work Workout

    3 sets of Step Back Lunges x 8-12 reps alt leg. rest 1-2 min bwn sets
    then
    3 sets of weighted abmat sit ups x 8-12 reps + 8-12 russian swings
    rest 1-2min

  • G-WOD Workout

    EMOM 12

    1) 6 Pistol roll to handstand
    2) 8 Strict T2B
    3) 40 DU

  • On ramp 2 Workout

    10 maastaveto
    10 vauhtipunnerrusta
    9-8-7...

  • Power Clean Strength

    Set 1 – 70% – 2 Reps
    Set 2 – 80% – 2 Reps
    Set 3 – 90% – 2 Reps
    Set 4 – 90% – 2 Reps
    Set 5 – 90% – 2 Reps
    Set 6 – 90% – 2 Reps

  • 3-Position Snatch Strength

    2-2-2-2-2 AHAP

    1 REP = Hip, Above the knee, Starting positon

  • Weighted lunges and swings Workout

    30-20-10:

    • weighted lunge (with two kettlebells in front rack)
    • kettlebell swings (pick a heavy kettlebell or two)

    Do 30-50 hollow rocks after each round. Add more weight as the reps decrease.

  • Deadlift Emom 10 Workout

    x 4 @60-70%