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

  • SSSS Saturday Workout

    "Barbell Hell"

    Teams of 3

    100 DL
    80 Hang Power Cleans
    60 Front Squat
    40 Jerk
    20 Thruster
    Weights:
    Rx@60/40kg
    Scaled@40/25kg

    *Every minute on the minute each person in the team does 5 burpees then continue where you stopped.

    Timecap : 30mins

  • Tuesday 31st July Workout

    Strength: 10 mins to build upto a heavy complex of:-
    Snatch high pull
    Power snatch
    Hang snatch
    Then 1 complex Emom for 5 mins

    Wod: 4RFT
    100 DUs
    10-12-14-16 OHS@50/35

    Wod: aim to be consistent with DUs aim for 2x50 reps then go unbroken on OHS aim to keep hold of the bar once it's in position.

  • Back Squats Strength

    On the Minute x 12 (3 Rounds):
    Min 1: 3 Back Squats @ 80%
    Min 2: 2 Back Squats @ 85%
    Min 3: 1 Back Squat @ 90-95%
    Minute 4 – Rest

  • 18.7.2018 KK Workout

    Row 1000
    50 box jump burpees
    Row 500m
    Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.
    Lopuksi
    Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.
    Vanhemmat henkilöt käsillä kävelyä.

  • "Iisi Annie" Workout

    Try to learn DU!

    30-25-20-15-10
    DU + Abmat sit up

  • Endurance WOD Workout

    In teams of 3 for time:
    90 cal bike, 75 DB snatches, 75 wall balls
    90 cal bike, 60 DB snatches, 60 wall balls
    90 cal bike, 45 DB snatches, 45 wall balls
    90 cal bike, 30 DB snatches, 30 wall balls
    90 cal bike, 15 DB snatches, 15 wall balls

    One works, two rest. Share the work.

    40 min timecap.

  • Adv. Class: ”Hotshots 19” Workout

    Hero wod ”Hotshots 19”

    6 rounds for time, cap 40 min

    30 squats
    19 power cleans 61/43kg
    7 strict pull-ups
    Run 400 meters

    Scaling
    This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

  • 5 rounds for time Workout

    Every 6 mins for 5 rounds
    400m run / 500m row
    50 double unders
    25 usa swing 24/32kg

    -lepoa tulisi jäädä väh. 2min / kierros, skaalaa tarvittaessa painoa/toistoja
    -kirjaa jokaisen kierroksen aika ylös

  • HEAVY DAY Strength

    HEAVY DAY
    Back Squat
    2-2-2-2-2-2-2-2-2-2

  • Monday 2nd July Workout

    Strength: C&J- 8 mins to build upto 80-90%1rm then perform 2 C&J OMEM for 8 mins

    Wod: For Time
    buy in: 800m run
    Then 3rds of:-
    10 pull ups
    20 air squats
    10 STOH@60/40
    Buy out: 800m run

    Strength: in the 8 mins build up start off light get some volume in and then decrease reps as you increase the weight. On the Emom section aim for good quality under fatigue.

    Wod: go hard and fast , 3rds should be unbroken , test yourself.