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

  • Morning Intervals Workout

    6x

    2min SkiErg - Echo Bike - BikeErg
    2min Row
    2min Rest

  • DB Assault Workout

    EMOM 10
    O: Assault bike
    E: Devils press
    - work 30s, rest 30s
    - hit same digits per movement/round
    - 22.5/15

  • Snatch Complex Strength

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand (to deficit if possible) come off the wall b/w reps
    Banded dead bug
    Banded step back lunge L
    Banded step back lunge R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Snatch segment pull
    EMOM 4
    3 reps @ max 50%
    2 s. pause @
    - 1cm from floor
    - below the knee
    - mid thigh
    NO EXT, continue straight down
    5s. down, perform TNG

    Then

    E2MOM 8 min
    2Power snatch + 4 OHS
    - built across
    - Start at 55% of tech max"

  • Barbell Cycling Strength

    If you take class, do so for the whole cycle. This is what class is doing:

    Macho man prog 1.
    Every 2min x 8
    3 x PC + 3 FS + 3 PJ
    Increasing weight every set.
    Up to technical max.
    Start around 50% of 1RM C&J

    Core
    Barbell windshield wipers
    3 x 20
    YGIG

    If you prefer training outside of class here is the DT progression.

    4X
    10S. Hollow Sliders on bench. Can be done on a rower as well
    7Front Lever Pull Down Holds
    Jumping Lunges
    2 HS Wall walk plate to plate

    2 rounds 5 reps each
    - Press in split
    - front squat
    - jerk drop (BB eye level, hells off and drop to power)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean
    - hang cClean and push jerk

    DT prog 2
    5x every 2min
    5 Deadlift + 3 Hang Power Clean + 2 Jerk

    Add +2-5kg per set

    Example:
    Last week you used
    Set 1 42.5kg
    Set 2 47.5kg
    Set3 52.5kg
    Set4 57.5kg
    Set5 62.5kg

    Today you do
    Set 1 42.5kg+2-5kg
    Set 2 47.5kg+2-5kg
    Set3 52.5kg+2-5kg
    Set4 57.5kg+2-5kg
    Set5 62.5kg+2-5kg

    NO FAILS
    FOCUSE ON CONSISTENSY

  • Pause Front Squat Strength

    3 sets 3 reps
    5 seconds at bottom
    10 seconds at top
    - 2 min rest b/w sets
    - AHAFA - can be built across

  • Back Squat Strength

    5x6
    - Increasing load
    - 2 min rest b/w
    - as heave as form allows
    - have same weights as last week if possible

  • Unbroken prep Workout

    (0:00-5:00)
    AMRAP 5min.:
    10 Thruster (40/30kg)
    10 Burpee over bar (Lateral)

    (5:00-12:00)
    Find a as heavy as possible:
    1 Squat clean
    1 Hang Squat clean
    1 Jerk

    Rest 2min...(12:00-14:00)

    2 rds:
    30 cal Row/Bike
    30 T2B
    30 DB snatch (22.5/15kg)

    (Time cap: 12min.)

  • C&J Workout

    Warm up:
    2 x 10 Front squat
    2 x 10 Clean pull
    3 x 5 Muscle clean & shoulder press
    3 x 5 Power clean & push press
    3 x 5 Squat clean & Split jerk

    Every 2.30min x 4

    1. 2 + 2 @50%
    2. 2 + 2 @60%
    3. 2 + 1 @65%
    4. 2 + 1 @70%

    Rest 1min

    Every 3min x 5

    1. 1 + 1 @75%
    2. 1 + 1 @80%
    3. 1 + 1 @85% 4-5. 1 +1 @90%

  • Skill 10-01-2021 Workout

    EMOM x 10:00 Alternate;

    Min 1: 30s of
    - Dip Support (top position of Dip on rings, bar, boxes +/- feet support)

    Min 2: 30s
    - Odd Object Carry (Stone, Sandbag, etc)

  • 40 min 3 liikettä Workout

    40 min.

    50 tuplanaruhyppy tai 100 yksittäistä hyypy
    15 yhden käden kahvakuulaheilautus oikea
    30 askellus laatikolle kahvakuulan kanssa
    15 yhden käden kahvakulaheilautus vasen