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

  • Tabata Row, Push-ups, Sit-ups, & Box Jumps Workout

    TABATA
    20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
    Row for Calories
    Push-Ups
    Abmat Sit-Ups
    Box Jump (24/20)
    *Complete all 8 rounds before moving to next movement

    Score is the total reps completed during all 32 intervals.

  • A Box and Power Clean & Push Jerks Workout

    12:00 AMRAP of:

    20 Power Clean & Push Jerks 135/95#
    20 Box Jump-Overs 24/20″
    15 Power Clean & Push Jerks 155/105#
    20 Box Jump-Overs 24/20″
    10 Power Clean & Push Jerks 185/125#
    20 Box Jump-Overs 24/20″
    5 Power Clean & Push Jerks 225/155#
    20 Box Jump-Overs 24/20″

    *If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

  • Snatch technique Workout

    Work on the Snatch
    Perform a series of snatches in a variety of styles at each weight.
    Power Snatch from ground
    Hang Power Snatch
    Hang Squat Snatch
    Squat Snatch
    sometimes I would do a few of one or another to work on an aspect like I was trying to focus on hitting the bar with my hips and staying over the bar longer.
    Also, I NEED to work on pulling myself under the bar and dropping into the squat snatch faster.
    More reps=more confidence. I need to just put more time into this movement and it will come.
    I started with the bar, 65, 75, 85, 95, 105. I stuck with 105 for many sets.

    Post WOD:
    I did a shorter version of JT - I did 15,12,9 of STRICT HSPU, Bar Dips, Pushups
    This was harder because I did the first 15 unbroken... that was stupid and I paid the price.
    I did this in about 9:54

  • AMRAP 10 min Workout

    AMRAP 10 min:

    3 x Rope climbing
    6 x HSPU
    9 x T2B
    12 x Burpee

  • bench press Strength

    5-3-1

  • Rowing, lunges and knees to elbows Workout

    3 rounds for time:

  • Fight Gone Bad Workout

    3 rounds:

    Wallball: 1min
    SDHP (35kg): 1min
    Box jumps (60cm) 1min
    Press (35kg) 1min
    Row (cal) 1min
    Rest: 1min

  • La 27.12. Workout

    Lepäilyn jälkeen uusin voimin salille! Kyllä tuntuikin mukavalta :)

    A) Takakyykky 2-4-6-8-8-6-4-2

    70kg. Pitkään aikaan oo tuntunut noin helpolta!! Jospa alkaa lihat taas heräillä.

    B) Shoulder press 3x5

    35/35/35. Puhtaat sarjat ilman vääntyilyä.

    B1) 4x10 temmolla, 20kg tanko.

    C) Kaksi tabataa. Piti olla thruster 15kg ja ttb, mutta mutta oli 20kg tanko sekä vatsat skaalattu toiseen tappoliikkeeseen työpaikan salista johtuen. Hyvä treeni silti :)

  • Ma 22.12. Workout

    Outo olo heti alkuunsa, en lämmennyt yhtään normaalista lämmittelystä huolimatta.

    A) Tempauksessa 1 nopea nousu

    20/25/30/35kg. 35 oli jo hutera joten sehän sitten riitti.

    B) Työntö räkistä, myös 1 nopea nousu

    20/30/40/45kg. 45 tuntui ihan hirveältä ja painoi kuin synti, joten aloin epäillä olevani vähän poikki.

    C) Soutu 10x500m.

    Ensimmäinen 2:01 ja toinen 2:02. Toisen aikana nousi ihan karsea kylmä hiki päälle, joten en uskaltanut enää jatkaa.

  • Sali suljettu! Loppiainen. Workout

    Loppiaisena otetaan rennosti. Mikäli lepopäivä ei osu kohdille niin aina voi piristyä hyötyliikunnan avulla tai tekemällä vaikkapa mukavan reippailulenkin perheen kera.