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

  • Endurance Class Workout

    For time- Pick one
    3K Row
    1.5 mi Run (start from BM room then 3 track laps)
    *scale distance as needed, goal is to complete in under 15 minutes

    Then, at the 20 minute mark

    10 minute EMOM
    :40 on, :20 rest (no measure)

    Odd- (2) KB front rack box step ups 24/20”
    Even- weighted ab mat sit ups (weight plate)
    *Pick a weight for these 2 movements that you can continually work for :40

  • Conditioning 04-01-2018 Workout

    5 Rounds with a partner for QUALITY:
    Sled push Sprint x 100 meters (light to moderate weight on sled)
    2 Turkish Get-up (1 each side)
    Ring Rows x 12
    Rest as needed.

    *One person works. Work is not split, but the you will rest while your partner completes the listed work.
    *25:00 Cap
    *Alternate Scaling Sled Sprints: *All done for "Hard Efforts" - 60s Row, Bike or Ski Erg - 30s Max Effort Squat Thrusts

  • 4 kierrosta parin kanssa: soutu / b-o-j / kp-tempaus / istumaannousu Workout

    4 kierrosta parin kanssa:

    1.kierros

    4min amrap:

    • 500m soutu
    • max reps box-over-jump (N 40cm / M 50cm)

    2.kierros

    4min amrap:

    • 500m soutu
    • max reps thruster (N 25kg / M 35kg)

    3.kierros

    4min amrap:

    4.kierros

    4min amrap:

    • 500m soutu
    • max reps istumaannousu

    Toinen parista suorittaa, toinen lepää ja kellottaa. Mahdollisimman nopeat vaihdot suoritusten jälkeen. Jos sinulla ei ole paria, pidä 4min taukoa kierrosten välissä.
    Tulokseen kaikkien toistojen yhteismäärä. Kommenttin kierrosten toistomäärät.

  • Barbell cycling Workout

    Barbell cycling
    Perform for time and kilos. Kurkkaa millä kiloilla teit viimeksi ja korota hieman.

    a) 10-8-6-4-2 power snatch
    b) 8-6-4-2 Clean & Jerk
    c) 6-4-2 Squat clean

    All sets unbroken, rest 3 min between sets. Tee aina yksi osio samoilla kiloilla, mutta kun siirryt a:sta b:hen ja b:stä c:hen niin lisää kiloja. Valitse haastavat kilot.

  • Event 2: find 1rm Strength

    hang squat snatch + squat snatch 1rm
    Use 10 min, then rest 1 min

  • Perjantai 17.11 Workout

    Start this metcon only when you have fully recovered from the baseline!

    For time!

    30 Alternating pistols
    30 kb snatch 32/24
    10 Burpee box jumps
    30 Hspu
    30 T2B
    10 Burpee box jumps
    30 C2B
    30 Unbroken wall balls 9/6
    10 Burpee box jumps

  • 11/9/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 pull ups
    6 push ups
    8 tuck jumps

    Metcon/*Rx(15)
    amrap 15
    25 step/*box jump overs 24/20
    15 hrpu
    5 c2b(mod as needed)/*bmu

    snatch(8)
    otm-increase weight every minute

    Finisher
    2 min bf stretch
    1 min s/a para stretch

    :30 sec six inch hold
    :30 sec front plank
    rpt 2x

  • Endurance - 4 rounds Workout

    4 rounds:

    From 0:00 min to 2:00 min: Ski for calories
    From 3:00 min to 5:00 min: 15 goblet squats + burpees
    From 6:00 min to 8:00 min: 300 m run + hollow hold
    From 8:00 min to 10:00 min rest

  • Torstai 9.11 Workout

    3 Rounds for consistency and quality
    9 C2B
    12 Hspu
    15 Cal row
    18 Alternating pistols

    Same rules as on monday. Try to keep all the rounds with 20 seconds apart. Start new round on next full minute sharp.

  • Tiistai 7.11 Strength

    Clean&Jerk
    20 Minutes to establish heavy double.
    This should be somewhere around 80-85%
    of your 1RM. If not feeling too good, then don't
    push yourself too much.