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

  • snatch premier Workout

    Acsessuary for snatch

  • Strength Strength

    1a) High Hang Squat Clean - 5 x 3 w/ 1 sec. pause in the bottom of the squat
    * Attempt slightly heavier load than last week. Each set should be unbroken without putting the bar down.

    1b) Quadruped Hip Rocking x 5/side b/t sets of High Hang Squat Cleans

  • smolov bench press Strength

    day 10, 5x5 @ 85%

  • smolov bench press Strength

    day 9, 6x2 @ 80%

  • KPPJ eli KeskiPitkä PerusJyystö Workout

    8 rounds for fun:

    500 m ski
    500 m row
    450 m run
    5 pull-ups

    With 8 kg vest.

  • 3 rounds for time Workout

    (Yläkerta)
    400m Row
    25 GHD sit-up ( scale to 20 or 15 if needed)
    (Alakerta)
    20 frontrack lunges (60/42.5)
    10 Power snatch (60/42.5)

  • Keskiviikko 31.5 Strength

    Hatch squat week 9 day 2

  • Fredag 2/6 2017 Workout

    Every 2 minutes, for 10 minutes (5 sets):
    20 Walking Lunges

    +.
    15min emom:
    1 – Dumbbell Shoulder Press x 8
    2 – Supine Chinese Plank x 30-45 seconds
    3 – Bent-Over Barbell Row x 6
    +
    For time:
    40/30 Calories of Rowing
    30 Dumbbell Thrusters
    20 Box Jump-Overs

  • Friday Runday Workout

    Running WOD:
    5 mins easy pace
    50 secs fast pace
    5 mins easy pace
    1 min rest

    4 mins easy pace
    40 secs fast pace
    4 mins easy pace
    1 min rest

    3 mins easy pace
    30 secs fast pace
    3 mins easy pace
    1 min rest

    2 mins easy pace
    20 secs fast pace
    2 mins easy pace
    1 min rest

    1 min easy pace
    10 secs fast pace
    1 min easy pace
    Done!!

  • 6/2/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp
    Make up a missed benchmark or wod from this week.

    We will resume benchmarks next week.

    work up to hvy strict/bench press(13)

    Finisher
    Stretch and roll errrrthang
    100 flutters