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

  • Friendly Fran Workout

    3 rounds for time of

    ♀ 85 lb. ♂ 115 lb.

    Reduce reps and/or loading to try to finish within 12 minutes.

  • 7.6.2012 CF Workout

    Block Snatch (mid thigh)

    4 x 2 x 65%

    Jerk

    4 x 2 x 75%

    Clean Pull

    3 x 3 x 80%

    Back Squat

    3 x 3 x 80%, 2 x 2 x 80%

  • RestDay! Workout

    RestDay!

  • D-Ball Assault Workout

    2 rounds:

    18-14-10
    assault bike cals

    9-7-5
    d-ball cleans

    Rest 5 min between rounds.

    (Via richfroning)

    VX7A

  • 7.6.2021 masters sm Workout

    LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

    --

    SNATCH On The Plates
    3x4@kevyt, te-% pal 1-2min

    --

    POWER SN + OHS
    2[3+1]@50%, 3[2+1]@60%, 2[1+1]@70% te-% pal 2min

    SN BALANCE
    2x4@50%, 2x4@60%, 2x3@70%, 2x2@76% te-% pal 2min

    SN HIGH PULL
    2x4@60%, 3x4@70% te-% pal 2min

    --

    BACK SQUAT
    3@50%, 3@60%, 3x3@70% tk-% pal 2min

  • Maanantai 7.6.21 Strength

    1.) Muscle snatch to overheadsquat 3x4
    2.) No feet No hook snatch 3x3
    3.) Snatch 3,2,3,2,3,2
    4.) Snatch pull 3x5
    5.) Back squat 8,6,8,6

  • Saturday Madness Workout

    For time with a partner:
    "Buy in"
    800 m run with 9/6kg medball (200m relay)
    then,
    "Karen + Isabel"
    150 Wall Balls
    30 Snatches (60/42.5kg)
    then,
    800m run no medball (200m relay )
    One person works. Split as desired.

    Timecap: 30 mins

  • Juoksuohjelma, viikko 1, Harjoitus C Workout

    Skaalattu:
    50min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, juoksu, pyörä)
    - Kontrolliksi: 55-70% syke maksimista ja PPPP. Pitää tuntua helpolta!!!

    Kuntoilija:
    60min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, juoksu, pyörä)
    - Tee 15min välein 10sek spurtti
    - Syke 55-70% maksimista. PPPP. Pitää tuntua helpota!!!

    Pro:
    70min Kevyt
    - Kevyesti juoksua ja kävelyä maaston mukaan vaihdellen
    - Tee 10min välein 10sek mittainen spurtti
    - Syke 55-65% maksimista. PPPP.

  • Scaled JT Workout

    15-12-9

    HSPU
    Ring Dips
    push ups

    Did the first set of 15 unbroken (PR)

  • conditioning Workout

    EMOM 32

    M1 20m walking lunge (no weight)
    M2 20 KBS (arms straight over head) 24/16kg
    M3 10 DB push press e/s 22.5/15kg
    M4 rest