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

  • 4x 3min ON/1min OFF Workout

    4x
    3min ON/1min OFF

    AMRAP
    12 Hang Power Snatches 42,5/30kg
    12 Bar Facing Burpees
    12 Thrusters 42,5/30kg
    12 Pullups

    *countine where you stopped

  • Pe 2.4.2021 perus: maastaveto + penkki Strength

    Maastaveto 1x97,5%
    -viimeiset nousut ”ykkösinä” esim 80-90-97,5%

    Stoppiveto 5x3x75%

    Kapea penkki max3

    Kapea penkki 3x3x90% max3:sta

  • Extra Credit 21-01-2021 Workout

    Wall Sit: 4 x 20-30s. Rest 30s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 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
    Power clean + Squat clean + 1 Split jerk
    1. @50%
    2. @60%
    3. @65%
    4. @70%

    Rest 1min

    Every 3min x 8
    Squat clean + Split jerk

    1. @75%
    2. @80%
    3. @85%
    4. @90% 5-8. Find your daily max

  • 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