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

  • Lördag 20/1 2018 Workout

    Partner WOD
    A:10min amrap
    7 Burpees
    7 wall balls
    7 Push ups
    *alternate exercises
    1min rest
    10min amrap:
    7 cal row
    7 pull ups
    7 kb swing 24/16
    *alternate exercises

  • Fredag 19/1 2018 Workout

    A: E3M for 15min
    Build up to heavy 1 rep C&J in 5 sets
    B: 10min amrap
    9 Deadlifts 100/70kg
    12 Box Jumps
    200 Meter Row

  • Onsdag 17/1 2018 Workout

    A: Partner WOD
    1000m row
    10 DB burpee step ups
    15 Strict pull ups
    50 KB swing 24/16
    When done
    1000m row
    10 DB burpee step ups
    15 strict pull ups
    50 Push Press 35/25kg
    Both partners do all the reps with one line of equipment.

  • Juggernaut BenchPress 8s wave realization Strength

    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x AMAP @80%

    LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
    Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 8 toistoa!

  • Perjantai 8.12 Workout

    21 Wall balls
    21 Ohs 40/25
    18 Wall balls
    18 Ohs 50/35
    15 Wall balls
    15 Ohs 60/45
    12 Wall balls
    12 Ohs 70/50
    9 Wall balls
    9 Ohs 80/55
    6 Wall balls
    6 Ohs 90/65
    3 Wall balls
    3 Ohs 100/75
    For the RX your ohs should be at least 110/85.
    rx - Go 10kg lighter
    rx-- Go 20kg lighter
    You can also do smaller increases

  • 12/1/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    20 high knees
    20 heels to rear

    Metcon/*Rx(16)
    tabata-20/10 x8
    row/ad
    air squat
    jing jang(5yd shuttle)
    push-ups

    3x8(12)
    db press
    rev fly

    Finisher
    stretch and roll
    100 crunches

  • TURKEY AND STUFFING – Workout

    TOUCH-AND-GO POWER SNATCH
    3-3-3-3-3
    Begin at about 60% of your best Power Snatch and work up from there as appropriate.
    Post loads to comments.
    Exposure 1 of 8

    Pie – Partner AMRAP 15 Minutes:
    3 Hang Power Cleans 115/80
    6 Push Jerks
    9 Squats
    The Squats are unloaded. Partners alternate rounds.
    Post rounds, reps, Rx, and partner to comments.

  • Tuesday 28.11 Workout

    3 rounds for time
    400 meter run
    40 medball sit up 9kg
    7 dead left 75% 1rm (97.5kg)

  • Captain Mustache Workout

    For Time,
    Buy in: 50 Double Unders
    3 Rounds
    9 Deadlifts, 185/125
    12 Burpees
    15 Box Jumps, 24/20"
    200 m Run
    Cash out: 1 Rope Climb

  • “Aerobic capacity” Workout

    Friday 20th April 2018

    “Aerobic capacity”

    Row

    3 sets :

    200 fast pace, 400 easy pace,
    .
    150 fast pace, 300 easy pace,
    .
    100 fast pace ,200 easy pace,
    .
    50 fast pace, 100 easy pace

    Rest 3 mins

    Your fast pace should equal your
    2k Pr +5secs/500 m

    Your easy pace should equal your
    2k Pr pace no more then 30 secs/ 500 m