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

  • Painonnosto 2 Workout

    Tall clean 6 x 3 (30 - 40 %)
    Power clean 6 x 3 (50 % -->)
    Clean pull 3 x 3 (85 - 110 %)
    Weighted sit ups
    *Partner workout. Abmat weighted sit up pyramid. Sit up x 7, add more weight and do 7 more. Do 3 rounds, then go back. Do 2 rounds. You will do 84 reps.

  • Wod / Easy Workout

    50 min emom
    1. Row 8-12
    2. Lunges 10-20
    3. Ski 8-12
    4. Kipping pull up or ring row 8-10
    5. Box step up or jump 30-40 s

  • Friday - Strength 3 - wk 3 Workout


    Since the weekend is upon us...

    MVMT PREP
    Hip opener series
    OCT progressions
    Bullet Proof Shoulders
    Scap Retracted OH press BW
    20 Shoulder Taps
    5 inch worm
    SL Stability Drills

    10mins

    STRENGTH 3 - STAND UP - WK 3 *increase those lbs*
    DBL DB LAT STEP UP 2 -3 45lbs Plates 4 X 10/
    Wide Grip Chin Ups 4 X 10
    burn out right after chins - LIGHT BB OH press 4 X 10 - 15
    **CTB    * - if you cant get CTB on chin up, get CTB on your press
    3:20min X 4

    17mins

    GYM CLASS FOR TIME
    BUY IN : 100 Mountain Climbers & 100 High knees

    Hollow snaps X 10
    Rotating jump SQ (180 degrees) X 20
    Burpees X 30
    2 Front-back two feet hops (find a line & use it as marker) X 40
    Skater Jumps X 50 (stick landing)
    Lat Box Shuffle over stack of 2 - 3 plates (Share & stagger) X 60

    BUT OUT : 100 mountains & 100 high knees

    ALL reps TOTAL
    Share Stack of Plates
    Finished early ??? Alternate b/w 0.03 sprints & AB mat Crunches 10/

    23mins (16 - 18 min FOR TIME)

  • Wod 2.0 Skill Day Workout

    3 rounds for time;
    Thruster x 8 (42,5 kg/ 30 kg)
    Rope climb x 1
    DU x 16
    Rope climb x 1
    T2B x 8
    Rope climb x 1

  • WOD 2.0 OHS ladder Workout

    OHS ladder for time
    OHS x 10 (20 kg/ 15 kg)
    OHS x 8 (30 kg/ 20 kg)
    OHS x 6 (40 kg/ 25 kg)
    OHS x 4 (50 kg/ 30 kg)
    OHS x 2 (60 kg/ 35 kg)

    Start barbell on the ground. Time cap 5 minute

  • Painonnosto 1 Workout

    Tavoitteiden läpikäynti. Kuka saavutti tavoitteensa ja mitä tavoitteita kevätkaudelle 2018? Katsotaan vikalla kerralla joulun välipäiville harjoitteita omien kehittämisaluiden vahvistamiseksi; a. liikkuvuus b. alle meno c. voimatasot d. rytmitys e. mikä muu, mikä? Nämä tiedot auttavat minua suunnittelemaan kevään ohjelmointia. Totta kai treenataan myös :)

  • Painonnosto 1 Workout

    Split jerk behind the neck shoulder press x 4 x 4 rounds
    Hang clean + clean + split jerk x 2 x 8 rounds
    Clean pull FAST (85 - 125 % 1 RM) x 3 x 3 rounds
    Front squat x 50 reps (50 % - 75 % BW)

  • Wod 2.0 Whole Package Workout

    4 rounds for time;
    8 x KB STOH (24 kg/16 kg)
    8 x T2B
    8 x OHS (40 kg/ 25 kg)

    *KB STOH suoritetaan kummallakin kädellä 8 toistoa.

  • 12ish Workout

    12ish

    AMRAP in 12 minutes:

    10x10m Run
    Pull Ups – 8 Reps (Rx Towel)
    6x10m Run
    Toes to Bar – 8 Reps

    Post rounds and reps to comments.

  • 2/20/2017 Strength

    Back Squat
    5x3