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

  • Gymnastic Workout

    Strict Gymnastics (15 mins)
    4 rounds NOT for time
    strict HSPU x 6-8
    strict Pull up x 6-8
    scaled: pike push up , heavy negative pull up x2

  • Thursday 1st November 2018 Workout

    Strength

    "Deadlift: 2-2-2-2-2-2-ME @ 70%
    *5 heavy KB swings between

    Linear progression:

    3x5 Deadlift (+2.5kg)
    3x5 Bench press (+2.5kg)

    WOD

    12min EMOM: UNBROKEN in pairs
    Odd min - 5 ring muscle ups
    Even min - 5 clean & jerk (heavy as possible to be unbroken)

    Player 1 - Starts on odd min
    Player 2 - Starts on even min (try share with someone who will be using around the same weight as you, or quick plate change)

  • Jerk training Strength

    5 sets of:
    Jerk behind the neck + Split jerk
    - Rest 1-2min

  • EMOM 5 Strength

    3 x EMOM 5:
    Power snatch + Squat snatch @60-63-65%
    - Rest 2min btw emoms

  • Takomo Build It #7 (deload) Workout

    12 reps joka liikkeessä
    Deload viikko niin vain 2 kierrosta
    Tempo 3 sekkaa alas joka liikkeessä

    Back Squat
    Dumbbell floor press
    Strict leg raise
    Supinated grip bent over barbell row
    Bicep curls with db/kb/plate
    Banded face pull with stick
    Triceps with stick and band

  • Takomo Build It #3 (deload) Workout

    2 rds, 10 reps jokaista
    -kontrolloidut liikkeet tempo jokaisessa

    Sumo DL

    Abmat situp with wall ball by the wall

    Weighted single leg hip thrust

    DB/KB strict press

    "Kiinalaiset vipunostot"

    Single arm row KB/DB

    Supine OH triceps extension

    -Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

  • Takomo Build It #2 Workout

    3x (kaikissa tempo 3 sekkaa alas) V4

    Single leg DL with barbell 12 reps / side
    Non alternating reverse lunge 12 reps/side 2xDB/KB
    Bicep curls with barbell 12 reps
    Triceps 12 reps / side
    ring row 12 reps/ side
    Abs with rower 12 reps

    Rest 1 min between rounds and as needed between the movements

  • Takomo Build It #1 Workout

    3x (kaikissa tempo 3 sekkaa alas) V4
    Single leg DL with barbell 10 reps / side
    rest 1 min
    Non alternating reverse lunge 10 reps/side 2xDB/KB
    rest 1 min
    Bicep curls with barbell 10 reps
    rest 1 min
    Triceps 10 reps / side
    rest 1 min
    ring row 10 reps/ side
    rest 1 min
    Abs with rower 10 reps
    Rest 2 min

  • Back squats Strength

    5-5-3-3-3 then build to heavy 1rep back squat
    Rest 2-3min btw sets

  • Olympic 31.10-1.11 Workout

    1
    EMOM 12
    1. 3 squat cleans (2 second pause on the hip)
    2. 2 squat cleans (2 second pause under the knee and on the hip)
    3. 3 squat cleans
    2
    EMOM 12
    1. 3 jerks (2 second pause in the dip)
    2. 2 jerks (2 second pause in the dip and in the catch)
    3. 3 jerks
    3
    EMOM 12
    1. 2 cleans + 2 jerks
    2. 2 clean and jerks
    Weights can be fairly light. Main focus on the technique and solid lifts.