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

  • Strict press pyramid #masu Strength

    Strict press
    10-9-8-7-6-5-4-3-2-1
    Increase weight for every round

  • .com 231025 Workout

    5 rounds FT
    * 400m Run
    * 50 DU
    * 15 Burbee

  • C&J metcon Workout

    For time 20-10-5
    Clean & jerk @35kg
    Burpee bjo 20”
    T2B

  • Extra Credit 23-10-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS
    10 Slow Alt. Scorpions
    1:00/1:00 Lizard Pose
    1:00/1:00 Couch Stretch
    -Rest As Needed b/t Sets-

  • 21.10.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

    PIEKSÄMÄKI JV KISAAJAT:
    Piirikunnalliset painonnostokisat la 21.10.2023.
    Punnitus klo 10.00-11.00, kisat alkaa 12.00
    Hallipussi 1, 76100 Pieksämäki

    Ota eväät mukaan, puntarin jälkeen on hyvä tankata!

    *Tee ennen tankoon menoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~23-25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • 21.10.2023 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Pull Workout

    A: Ring pull ups pronated 2set
    B: Ring chin ups Supinated 2set
    C: Rkb swing 10x15

  • 22.10.2023 PK Workout

    HR Zone 1-2 in Ergos ( AMRAP you can go faster )

    20 Minutes Ski
    AMRAP 5
    "Cindy"
    20 Minutes Row
    AMRAP 5
    "Mary"
    20 Minutes Bike
    AMRAP 5
    "Karen"
    10 Minutes Any Machine

  • Prvn 20.10 Strength

    Every 2 min complete a set

    Power snatch
    1 x 5 @65% 1RM
    1 x 4 @70%
    1 x 3 @75%
    1 x 2 @80%
    1 x 1 @85%

    Squat snatch
    1 x 5 @65% 1RM
    1 x 4 @70%
    1 x 3 @75%
    1 x 2 @80%
    1 x 1 @85%

  • Main site Tuesday 231017 Workout

    EMOM

    • Run 1 minute
    • 15 squats

    The goal is to match or beat your run distance each round.