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

  • Olympic 15-16.5 Workout

    Snatch
    1)
    25-30 minutes 3 position snatch.
    2 sec. pause on the knee, hip and in the catch.
    2)
    Every 30 seconds for 6 minutes.
    One squat snatch + one hang squat snatch

  • Saturday endurance Workout

    Row with partner

    For time of:

    10 km row with partner

    Swap every 1000m

    TC: 45 min

  • Raaka setti <3 Workout

    AMRAP 10 min

    5 Power Cleans (40+/60+ kg)
    10 Toes to Bar

  • 5/14/19 Workout

    Warm up(0:00-10:00)
    100m run

    active spiderman
    cradle

    active samson
    heel grab

    inchworm
    knee grab

    side lunge
    front kick

    100m run

    Mobility(10:00-15:00)
    1:00 min samson
    1:00 min pigeon per

    Fittrain(20)
    6rds
    16 db g2oh 35/20-challenge up 50/35
    12 hanging knee raise-challenge up-toe to bar
    8 box step overs-challenge up-jump overs

    Opt(12)
    Iso core
    3 giant sets
    8 curls
    8 tri kick backs
    8 upright row
    8 v-ups

    4x1 clean and jerk
    1600m walk/run
    5x5 back ext

    Finisher
    30 t-raise
    60 rtw
    60 double crunch
    1:00 min hamstring per

  • 1.Strict Handstand Pushups Workout

    7 Sets for time:
    30% of Max Strict Handstand Pushups
    Using last week's max effort test for percentage work.
    Each set must be unbroken, and athletes are to rest as needed between.

  • Back squat waves 5. Strength

    This is the last day of 3, 2, 1 waves of this back squat progression. Feel free to try a new PR, if feeling strong! After this we are gonna continue with a new rep scheme.

    3 @85%
    2 @88%
    1 @91%
    3 @88%
    2 @91%
    1 @94%
    3 @91%
    2 @94%
    1 @96%

    Rest as needed btw sets.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    10min EMOM:

    1) 20m Slamball Carry
    2) 10 Medball Clean

    RPE 3

  • 5min AMRAP Workout

    CONDITIONING

    5min AMRAP:
    1-2-3... Slamball Ground to Shoulder
    20 DU

    On 3-2-1-Go! Do one slamball ground to shoulder and 20 DU, next round 2 GTS and 20 DU, 3+20… See how far you can go!

    RPE 4

    Scale the loading of the ball and rep scheme of DU´s to fit your fitness level!

  • 1.Gymnastic Conditioning Workout

    On the 3:00 x 3 Rounds:
    15/12 Calorie Row
    40 Double-Unders
    Max Kipping HSPU in time remaining.

  • Extra Credit 09-05-2019 Workout

    5 Minutes of World's Greatest Stretch