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

  • OPTIONAL SESSION Workout

    Run (easy) 45-60min

  • For time Workout

    10 Clean and Jerks (50/35)
    change weights
    8 Clean and Jerks (60/42.5)
    change weights
    6 Clean and Jerks (70/50)
    change weights
    4 Clean and Jerks (80/55)
    change weights
    2 Clean and Jerks (90/60)

  • FRIED-DAY - STRONG CON - WK 4 Workout

    MVMT PREP
    Dowel OH hip circles (ALL mvmt coming from hips - NOT low back)
    Scap pull ups
    Rev Lunges X 10/
    Side Lunges X 10/
    BW SQ X 10
    Beast Rock X 8
    Groiners X 7/
    Axis Crawls X5/
    10mins

    BENCHMARKING
    MAX Side Plank (ARM & TOP LEG ELEVATED) 1 min / side
    MAX CTB chin up hang in 1 min
    MAX mountain Climbers in 1 mins (total RepS)
    6mins

    PARTNERED MINI CIRCUITS

    3 8min Circuits to complete FOR TIME with your Partner.
    Claim a station with a BB, bench, box, ab mat & ab roller.

    BREAST AND HAM (8mins)
    BB bench press 15, 14, 13...1
    Nordic Curl 15, 14, 13... 1
    Ab Roll Out 15, 14, 13....1
    increase your BB lbs as you decrease Reps

    2mins off - reset rack height to knee cap keep back safe when picking up and putting down BB

    BACK & QUAD (8mins)
    Bent Over BB Row 15, 14, 13...1
    Box Ups 15/, 14/, 13/...1/
    Side Lying Ab Mat Crunch 15/, 14/, 13/...1/
    increase your BB lbs as you decrease Reps

    2mins off - reset rack height to collar bone

    GLUTE & BOULDERS (8mins)
    BB REV LUNGES 15/, 14/, 13/ ...1/
    BB Push Press 15, 14, 13...1/
    Box Over Burpees 15, 14, 13....1 (total reps)
    increase your BB lbs as you decrease Reps
    Partners start staggered, P1 @ BB rev lunge & P2 @ burpees

    34mins (28min Circuit, 6mins set up & explain)

  • 3 rounds for time Workout

    10 Chest to Bar Pull-ups
    10 Front Squats (70/50)
    10 Burpees

  • Snatch Strength

    60%/2
    65%/2
    70%/2
    (75%/1)5

  • Gymnastics Workout

    5RFT

    15 GHDSU
    5 MU
    10m HSW
    * TC20

    immedeatly after WOD 5 legless rope climb

    Scale:
    GHDSU => abmat sit up
    MU => A) band assist Mu, B) jumping MU
    HSW => A) HS hold shoulder taps 10, B) 30s HS hold C) HSW on a box

  • Hang power clean Strength

    Hang Pover clean
    10-8-6-4-2, unbroken sets

    * 100/70
    * rest 90s between sets

  • KB DL one foot Strength

    3x7
    KB DL with one leg
    Both legs 7 reps

  • 23.8.2017 Ke Perusryhmä Veto/Kyykky Workout

    Maastaveto 6x6x70%
    Kyykky 6x3x85% 2x4x60%
    Vatsat 50 toistoa (raskaita esim 5x10)
    +lihashuoltoa

    Tiedän, tämä on tylsää, mutta ihan helvetin tehokasta :)

  • Midline work Workout

    3 rds:
    Ghd sit up x15-20
    Ghd back extension x15-20
    L-sit 15-45s.