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

  • OPEX 10/11/2014 Workout

    A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed

    B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins

    C. AD 1min 90% aero; rest 1min x 5 all same pace

    +

    AD 30mins every 5mins do 30sec 45sec side plank both sides

    Notes:
    – get in warm up and move smoothly through the Back squat
    – make sure the weight for the PC is snappy and good form if not drop the weight
    – AD 1min work must be repeatable do not go threshold
    – easy AD ride
    – flush out day – 3 day deload from end of this week

  • OPEX 1/11/2014 Workout

    A. Power clean – build to 1RM

    B. CGBP – build to 1RM (hands no more than 16″ apart)

    C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

    +

    90 min Hike unplugged!

    Notes:
    – Workout scored as ratio of A:B
    – Report repetitions per arm on C
    – Post scores to comments below

  • OPEX 29/10/2014 Workout

    A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins

    B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3

    C. accumulate 5mins FLR on rings

    Row 30sec 97% effort
    rest walk 3mins x 4

    rest 6mins

    Run 200m 97% effort
    rest walk 4mins x 3-4sets

    Notes:
    – build per set on BS does not need to be a 1rm just tough
    – record total time for 5min accumulation of FLR
    – make sure proper warmup for running

  • PK-treeni-info VK 2 Workout

    PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

    On hyvä, jos tällä viikolla pystyt suorittamaan 3-4 PK-treeniä.
    Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella.

    Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

  • 10 kierrosta: assault bike / GHD-istumaannousu / GHD-selänojennus Workout

    10 kierrosta aikaa vastaan:

    • 10cal Assault Bike
    • 10 GHD-istumaannousu
    • 10 GHD-selänojennus

  • Triss Workout

    3 Rounds of
    21 C2B Pullups
    12 Power Clean & Jerk 60/40kg

    timecap 8min

    5min rest

    2 Rounds of
    500m Row
    25 Burpee over rower

    timecap 7min

    5min rest

    For time:
    50 Wall Balls
    50 Deadlifts 85/60kg

  • Str c2b Workout

    E2'
    5×15"

  • AB Factory 16min Workout

    4 rounds
    45 second work
    15 second break
    Flutter kicks
    Side plank raises, left
    Bicycle abs
    Side plank raises, right
    Mountain climber

  • Crazy Amrap Workout

    4 AMRAP
    Run 600 metres
    max rep push ups
    rest 4 mins

    4 AMRAP
    10 box jumps
    10 pullups
    rest 4 mins

    4 AMRAP
    10 burpees
    10 Power snatch
    rest 4 mins

    4 AMRAP
    30 DU
    15 Push press 35-25

  • A ROPE AND A BAR Workout

    6 RFT

    TIMES TO BEAT

    Beginner athlete: 8min 7sec
    Average athlete: 6min 46sec
    Advanced athlete: 5min 25sec
    Elite athlete: 4min 4sec
    Regional athlete: 3min 31sec