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

  • Army Combat Fitness Test ACFT Workout

    Evaluate the current state of fitness using the ACFT.
    Select personnel conduct the ACFT.
    Other personnel conduct the alternate event.

    Log your score, to track progress over time.

  • CFPORVOO SNATCH + OHS VOL 3 Strength

    1A) HANG SNATCH 5x3x55%
    1B) SNATCH BALANCE / OHS 5x3x55%

  • WOD Workout

    30/24 cal row
    30 power snatches 115/75
    30/24 cal row

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up

    Snatch technique
    Every 1:30 x 6
    1 snatch grip deadlift
    1 snatch pull
    1 hang snatch
    1 OHS

    *increasing in weight for quality

  • Monday Metcon Workout

    Metcon
    For Time
    50/40 calories of Air Bike
    then
    30-24-18 or 24-18-12 reps of
    wall ball shots
    toes to bars
    then
    50/40 calories of Air Bike

    Start with fast pace and after half way I recommended slowing down to moderate pace before hitting those wall balls and toes to bars. Going back to bike try start with moderate pace and finish with fast pace.
    Time Target for this workout is 15-18 minutes depending which rep scheme you choose. 72 or 54 reps is total number of wall ball/ ttb.

  • Monday Strenght Workout

    Strenght
    Back Squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

    Shoulder Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

  • Extra Credit 13-09-2021 Workout

    Adductor Plank: 3 x 20s each.
    - Keep shoulders and hips stacked
    +
    - Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Partner Workout Workout

    For time:
    Accumulate 120cal Assault Bike
    1:00 ON, then switch and do:
    6 Alt. DB GTOH 30/20kg

    Rest 5:00

    Accumulate 120cal Ski-Erg
    1:00 ON, then switch and do:
    6 Devils Presses 2x22,5/15kg

  • Pe 10.9.2021 perus: maastaveto Strength

    Valakyykky 5x5
    -kevyt/liikkuvuus

    Maastaveto korokkeelta 3x8 (45-55-65%)

    Maastaveto 6x4 (70-75-80-70-75-80%)

    Yhden käden kulmasoutu 3x10 / puoli
    -viime viikon ”kuorma”
    -jokainen toisto lattiasta
    -”räjähtävä liike” pendlay row-tyylisesti

    Tangossa roikkumista 3 x 1min (vähintään)
    Painijan rulli 3x20
    -vuorotellen

  • 5.9.2021 Workout

    EMOM 20

    1 minute : 6 Strict Pull Ups
    2 minute : 5 - 8 Strict HSPU
    3 minute : 40 Double Unders
    4 minute : 8 Box over burpees