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

  • Kyykkäilyä Strength

    Takakyykky 6x3

  • Shoulder press Strength

    SP: 5-3-1 (75%, 85%, 95%)

  • Back squat Strength

    BS: 5-3-1 (75%, 85%, 95%)

  • Fitness Workout

    A.
    Three rounds of:
    Back Squat x 8 reps @ 3011
    Rest 60 seconds
    Dumbbell Bench Press x 8 reps @ 2011
    Rest 60 seconds
    V-Ups x 20 reps
    Rest 60 seconds

    Increase loads by 4-5% from those used before.

    B.
    Complete as many rounds and reps as possible in 15 minutes of:
    20 Russian Kettlebell Swings (heavy)
    15 Wall Ball Shots
    Run 200 Meters

  • Heittelyä ja hyppelyä Workout

    15x wallball
    50x tupla/ 100 xnaru
    15x wallball
    50x tupla/ 100 xnaru
    15x wallball
    50x tupla/ 100 xnaru
    15x wallball
    50x tupla/ 100 xnaru

  • 27.6.2016 Workout

    5x2 Halting clean @ 60% 1rm
    5x2 Halting Deathlift @ 50% 1 rm
    5x3 Behind Neck Jerk @ 50% 1 rm

  • Kuntokeskiviikko Workout

    35 min AMRAP:
    15m askelkyykkykävelyä, käsillä kurotus ylös ja taakse
    15m kylki edellä sivuaskelkyykkykävelyä, puolessa välissä vaihto
    20 x heilautus
    5x mittarimato
    10x punnerrus
    20x heilautus
    15x thruster kiekolla
    15 x vatsoja, kiekko suorilla käsillä
    20xheilautusta
    15m kyykkykävelyä
    15m kyykkykävelyä kykli edellä, puolessa välissä vaihto
    20x heilautus

  • Competition Workout

    B.
    Every 90 seconds, for 12 minutes (8 sets):
    High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
    *Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

    Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

  • Open Workout 11.1 Workout

    Warm Up: 3 min of Jump Rope, 10 Pass Thru’s, 10 Windmills, 10 OHS Squats w/ PVC, 10 Duck Walks w/ PVC (5

    Fwd/5 Bkwd), 10 Snatch Balances w/ PVC,

    Focus 1: Overhead Squat

    12 min EMOM of 3 reps @ 75%

    Metcon: “Games Open Workout 11.1”
    -10 min AMRAP
    -30 Double Unders
    -15 Snatches (75/55)

    Score: Final Weight Used/ Rounds + Reps

  • Competition Workout

    D.
    Complete 100 Wall Ball Shots in as few sets as possible:
    Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
    Rest EXACTLY 60 seconds

    Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.