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

  • Extra Credit 05-10-2018 Workout

    Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.

  • Kettlebell snatch Strength

    Kettlebell snatch 3 x 8-12
    (with both hands and go heavy)

  • Every 3min for 30 min Workout

    Every 3 min for 30 min perform:

    9 Kettlebell Upright Rows 32/24
    6 American Kettle bell Swings 32/24
    3 Burpee Clusters 40/25

    Keep adding one cluster each round.

    When you reach the limit of what you can perform make note of the last 3min segment you completed and turn whatever time is remaining in the workout into an AMRAP - continuing to add one Burpee cluster each round until the 30min is complete.

  • 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