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

  • 29.9.2018 Workout

    Siilissä:

    A-osio

    Min 00:00–02:00: 400/300m Soutu + Maksimi tuplanaru
    Min 02:00–03:00: Maksimi leuat
    Min 03:00–04:00: Maksimi pistoolikyykyt
    Min 04:00–05:00: Maksimi varpaat tankoon

    Min 05:00–08:00: 3 min Tauko

    B-osio

    Min 08:00–15:00

    AMRAP 7 min nousevilla painoilla:
    3 Raaka Rinnalleveto
    3 Etukyykky
    3 Ylöstyöntö

    Kompleksi suoritetaan kerran, jonka jälkeen lisätään tankoon painoa. Viimeisellä painolla suoritetaan kompleksia niin monta kierrosta/toistoa kuin urheilija ehtii.

    Sarjat 35–39, 40–44
    Miehet: 40/50/60/70/80 (AMAP)
    Naiset: 30/35/40/45/50 (AMAP)

    Sarjat 45–49, 50–54
    Miehet: 40/45/50/55/60 (AMAP)
    Naiset: 30/32,5/35/37,5/40 (AMAP)

    C-osio

    Min 17:00 – kunnes urheilija on suorittanut kaikki toistot

    For time:
    20 Käsipainotempaus
    15 Valakyykky
    10 Yleisliike Laatikon Yli
    15 Valakyykky
    20 Käsipainotempaus

    Sarjat 35–39, 40–44:
    Miehet: Käsipaino 22,5kg / laatikko 60cm / Valakyykky 50kg
    Naiset: Käsipaino 15kg / laatikko 50cm / Valakyykky 35kg

    Sarjat 45–49, 50–54:
    Miehet: Käsipaino 17,5kg / Laatikko 60cm / Valakyykky 42,5kg
    Naiset: Käsipaino 12,5kg / Laatikko 50cm / Valakyykky 30kg

  • 19.9.2018 Workout

    Raakatempaus + Tempaus, pukeilta (taskut)
    2x(2+1)@60%
    2x(2+1)@70%
    2x(1+1)@75%
    1x(1+1)@75-80%

    Raakatyöntö Te-otteella samaanvauhtiin niskasta.
    5x5

    Saksiin tippuminen, ponnituksella (tanko niskassa)

    3x3+3@50-60% (ty)

    5x2@70-80 parempi jalka (ty)

  • Push press and pull-ups (main site Sunday 180916) Workout

    5 3-minute rounds of

    Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

    Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
    Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

  • Weightlifting strength Strength

    1-1-1-1-1-1 of:
    BB Clean & Jerk
    85-95% Heavy 1-1-1-1-1-1 rep
    Use load Heavy of last week

  • Endurance wod Workout

    2 Rds for Time
    800 m run
    10 burpees
    20 KB swings
    10 kB or DB goblet squats
    20 overhead plate walking lunges
    800 m run
    10 overhead plate walking lunges
    20 KB goblet squats
    10 KB swings
    20 burpees

  • Monday 3rd September Workout

    Strength: 20 mins 1rm Deadlift

    Wod: 3rds of 2 mins on 1 min rest
    20 pull ups
    ME power clean@90/60

    Strength: re-test continues , lots of volume in warm up and then build weight to 1rm

    Wod: go hard and fast!!! Pull ups should be unbroken and then go for it on cleans (heavy singles)

  • 8/10/18 Workout

    Start up
    stretch 4 mins

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

    3rds(8)
    5 walkouts
    15 single unders

    Metcon/*Rx(25)
    5rds
    5 bench/strict press
    5 dips/*ring
    100m run
    5 upright row
    5 hammer curls
    25 singles /doubles
    5 cross face ext
    5 mbsu/ghdsu
    100m farmers carry

    5x2 box squat(15)

    Finisher
    2 min bf stretch
    15 side plank punch thru per
    1 min plank

  • Intervals Workout

    Intervals (ABABAB)

    6 x 3 min AMRAP - 3 min REST

    Alpha: AMRAP 3 min
    7+7 DB Clean and Press
    7m SA OH Walking Lunges

    • 3 min rest

    Beta: AMRAP 3 min
    5 Pull-ups -> scale to JCTB or Kipping Ring Row
    10 alternating Pistols -> scale to Goblet Squats
    5 HPSU -> scale to Pushups

    • 3 min rest

  • Extra Credit 24-08-2018 Workout

    5 Minutes of Light Foam Rolling After Class

  • Extra Credit 12-08-2018 Workout

    A) Accessory Work
    AMRAP 10:
    DB Split Squats x 8 ea.
    1-Arm KB Rows x 8 ea.
    Single Arm Farmer Carry x 25m/arm

    B) Recovery
    5 minutes of light foam rolling
    5 Minutes of Parasympathetic Breathing