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

  • Ma 18.10.2021 kisa: pääliikkeet Workout

    Kyykky 3x3x65%

    Penkki 3x3x65%

    Maastaveto 3x1x65%

    Lämpöjen/treenin ohessa tee vähintään:
    -100 toistoa vatsoja
    -100 toistoa vetäviä apuliikkeitä

  • Just a jog Workout

    45-60min jog

  • 16.10.2021 Deadlift Strength

    Deadlift

    2 x 3 x 75%
    2 x 2 x 80%
    4 x 1 x 90%

  • 16.10.2021 Tempo Back Squat Strength

    Back Squat

    5 x 3, 2 Sec pause on bottom. Form & Quality first.

  • 16.10.2021 Warm Up Workout

    14 min
    15 KB Swing
    10 Air Squat
    15 Banded Good Morning
    7 Gobblet Squat
    :30 Hang On pull up Bar
    300/250m Row

  • Conditioning Workout

    For time
    30-20-10
    Renegade row @2x22.5/15kg
    15-10-5
    Dumbell burpee @2x22.5/15kg
    3-2-1
    Wall walk

    REST 3 mins

    AMRAP 9mins
    9 dumbell thruster
    40m farmer carry
    9 dumbell squat
    40m farmer carry

    REST 3 mins

    For time
    100 DB push press
    Everytime You break complete 8 T2b

    Goal : USE same pair of dumbell for each part!
    Timecap: 30 mins

  • Aerobic Training & Ball Toss Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout @ USC Upstate
    Run 2 miles

    Heavy ball toss repeats
    5 x tosses
    4 x tosses
    3 x tosses
    2 x tosses
    1 x toss

    Cool Down
    Cadet lead PRT

  • WOD 17.10.2021 Workout

    20 min AMRAP
    5 dumbbell thrusters 2x22,5g/ 2x15kg
    10 pull ups
    15 box jumps 60cm/50cm

  • Saturday Metcon + Cool down Workout

    Metcon Prep
    2 sets
    2-3 burpee pull ups
    5 wall ball shots
    5 barbell power snatches / wod weight
    rest 1 min bwn sets

    METCON

    3 sets
    5-10 burpee pull ups
    10-15 wall ball shots
    6-8 tng power snatches @25-30/35-42.5kg
    rest 3min bwn sets.

    Fast intervals, goal is under 2.5 min on each set. Go fast and use effort on each movement. But remember on snatches to keep

    good quality on technique, we want nice cycling work on it!
    SCORE IS TOTAL TIME OF ALL 3 SETS. PUT THE REPS ON COMMENTS BELOW.

    COOL DOWN
    2-3 min light bike
    1-2 min couch strech R/L
    1-2 min leg across body strech
    1-2 min forearms and biceps streching

  • Saturday Strenght & Conditioning Workout

    Strenght and Conditioning
    emom 5
    5 thrusters @65-70%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 cluster @85-90%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    emom 5
    5 thrustes @65-70%

    totally 90 thrusters and time for this workout is 29 minutes.

    rest about 5 min before starting metcon prep for next workout. take maybe some energy in on this point.