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

  • Skills + Lactic acid amrap Workout

    Practise HSPU

    AMRAP 2
    10 Wall Ball
    10 Horizontal Pull Wrings
    Rest 3 min

    AMRAP 2
    10 Burpees
    Horizontal Pull w/rings
    Rest 3min

    AMRAP 2
    20 DU/40 SU
    10 V-Ups
    HR 80-100% max

  • Kehäkalenteri 18.12 Workout

    Kehäkalenteri 18.12.2016

    Nilkan liikkuvuuden merkitystä ei voi liikaa korostaa! Tämän päivän luukusta paljastuu tehtävä!

    • Katso video
    • tee videolla oleva testi (mikäli haluat mitata tarkasti niin laita polvi vasten seinää ja mittaa etäisyys varpaista seinään (mallikuvassa huomaat merkittävän puolieron vasemmassa ja oikeassa jalassa)
    • tee videolla olevat harjoitteet kotona/salilla
    • toista testi ja kerro tuliko parannusta

  • 4 rounds Workout

    4 rds:
    10 hang squat clean ( unbroken)+ 10-25 hspu (kipping)
    rest 2min

    10 TNG power snatch + 10-15 t2b
    rest 2min

    10 tng STOH + 10-20 pull-up (go c2b if needed)
    rest 2min

    For the barbell, load as heavy as form allows. You can change loading when movement changes. For gymnastic movements; go unbroken. Start in 5s the gymnastic movement after barbell movement.

  • Split Jerk Strength

    Split jerk (from blocks): 5x3

  • 16 rounds Workout

    16x
    90s on, 30s off
    A: 8 dumbell snatch (4/4, power) m:30-35kg f:20-25kg + 8 boxjump 24/20

    B: 20/17 cal row + amrap burbee over erg
    A is amrap. In B scale down calories if rowing takes over 60s.

  • Snatch + Hang snatch Strength

    Find max in:
    Snatch + Hang snatch

    • Do additional three sets with 75-85% of days max.

  • 13.2 Workout

    7 minute up ladder of 3 OHS from the ground. Must complete 3 reps at every weight.
    For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.
    Men starting weights: 135, 185, 225 or 255
    Women starting weights: 85, 125, 155 or 175

  • HSPUs, rowing, wall balls, deadlifts (main site Thursday 160331) Workout

    For time:

    Use the same loads you used in Workout 16.4.

  • WEIGHTLIFTING 300316 Strength

    10 min EMOM

    2 power snatch + 1 squat snatch
    at 70% of 1RM

  • Competition Programming 02042016 Workout

    For time
    Row 1k 80% effort
    rest 1min
    85% effort
    Run 400m
    30 wall balls 30/20#; 10/9' target
    30 DB walk lunges 25kg/30lbs/hand
    30 box jumps step down 24/20""
    30 T2B
    60 DU
    rest 3mins
    Row 1k same time as above

    Notes:
    – pace the first row and go for same time on last row
    – grinder pace on workout – time this
    – record total time