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

  • 12/3/15 Workout

    Start up
    stretch/roll(5)
    warm up(5)

    high hang pwr clean 3x2(8)
    jerk skill(drive and catch)5x1(8)
    clean and jerk-work up to hvy(10)

    Fit Camp
    400m run
    120 single unders/40 du's
    200m row
    120 air squats
    400m run
    120 crunches
    200m row
    120 jax

    Metcon(13)
    5-10-15
    wallballs 20/14
    pull ups-modify as needed
    power clean 95/65
    *200m run after ea round

    Metcon-comp
    5-10-20
    burpee chest to bar
    power clean 145/105
    ghdsu
    cal ad

    Finisher
    60 cross crunch
    1 min sh distraction per
    1 min hip distraction/hip opener
    2 min low back stretch/smash

  • Kisaryhmän treenit 29.11 klo 18:00 Workout

    A) 3-position snatch, 10 min emom
    1 x 3 pos.snatch (high hang, hang ja snatch). Kilot: by feel. Lastaa semmonen tanko et teku pysyy täydellisenä. Jokaisella alkavalla minuutilla siis kolme tempausta (high hangista, hangista ja lattialta)

    B) Every minute, on the minute, for 30 minutes, complete:
    Minute 1 – clean & jerk x 5 reps + Burpees x 5 reps
    Minute 2 – Front Rack Alt. Reverse Lunges x 10 reps
    Minute 3 – Double Unders x 20 reps + Pull-Ups x 10 reps

    Rx: 60 kiloa (mieti kilot tarkkaan, ideana painaa tää läpi eikä kuolla välissä mut se on fakta et peppu joutuu koville)

  • Performance Workout

    A.
    Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

    B.
    In teams of two, alternate rounds and complete 7 rounds each of:
    5 Deadlift*
    5 Chest to Bar Pull-Ups

    *Load with approximately 65-70% of today’s heavy triple from part A.

  • VOIMA/TEKNIIKKA LEVEL 2 Strength

    Press 3RM.

    Etsi pystypunnerruksen 3 toiston maksimisi.

  • 25NOV2015 Workout

    AMRAP (As Many Reps As Possible)
    in 14′ of
    15 Hang Squat Cleans 50/35kg
    60 Double Unders

  • 11/24/15 Workout

    Start up

    gymnastic goat(6)
    snatch complex(8)
    sn bal
    oh squat

    sq snatch work up, but think form first(10)

    Metcon(16)
    40-20-10
    hrpu
    ab mat sit up
    400m run after ea round

    Metcon-comp(16)
    10-15-20
    hspu
    du's x3
    500m row after ea round

    Finisher
    100 temp tantrum
    hamstring stretch
    glute smash

  • 4 Fast Rounds Workout

    4 rounds for time:
    5 Thrusters 50/35kg
    10 Box jumps 60/50cm
    15 Push-ups
    20 Hollow rocks

  • Squat EMOM 9min Strength

    9 min EMOM, 1 back squat -20kg of 1RM or 80% if your 1RM is under 100kg

  • Midbody Workout

    Kyykkyjen perään keskivartalojumppa.
    Mitä teit?

  • 9min Deadlift EMOM Strength

    9 min EMOM, 1 deadlift -20kg of your 1RM, or 80% if your 1RM is under 100kg