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

  • Courtesy of Daniel Tyminski Workout

    Every 2:00 for 12:00 (beginning at 0:00):

    8 Clean & Jerks (anyhow) 135/95#
    8 Bar Facing Burpees

    Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

    10 Clean & Jerks (anyhow) 135/95#
    10 Bar Facing Burpees

  • For quality: Clean Workout

    Perform 10 minutes of clean practice. If your technique is good build up to 70 % of your one rep max.

  • Clean Strength

    Pyramid, teknik träning

  • back squat Strength

    5 x 75%, 3 x 85% , 1 x 95% + 2 PR attempts

  • comp train modified Workout

    40 Wallballs, 20/14
    40 Box Jumps, 60cm
    30 Double-Unders
    30 Toes-to-Bar
    20 Chest-to-Bar Pull-Ups
    20 Barbell Facing Burpees
    10 Cleans, 60kg
    10 Jerks, 60kg
    5 Snatches, 60kg
    5 Muscle-Ups

    for time

  • 17112014 Strength

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    20 minute AMRAP of:

    50′ HS Walk
    50 Split Jumps (each jump = 1 rep)
    500m Row

    ZAJĘCIA o 7.00:

    Tydzień z ŁGG

    Blok MOBILITY - 15 min minut

    then:

    15 min to FIND 1RepMax OHS

    then:

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

  • Clean & Jerk Strength

    Työntö max

  • Painnonnostokilpailu Strength

    Opiskelijoiden SM-kilpailut Tampere, rentosarja
    Kilpailupaino 57.85kg (aamupaino 58.0kg)

    Total 90min
    A. WU 500m row, 50abs&backs, mobility, BWU

    1. Tempaus verryttelynostot

    Kisanostot 35, 38, 40 - kisaennätys

    1. Työntö verryttelynostot

    Kisanostot 50, 52, 52 - 52 ei lukkiutunut suorille käsille

    Yhteistulos 40 + 50 = 90, Sinclair-pisteet 126

    1. sija rentosarjassa (3 osallistujaa :) )

    D. Post WO 100 abs&backs, olkapäät 3x20x2x3kg, 1000m row

  • Clean & Jerk Strength

    Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

  • Olympics Strength

    Total 100min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 jumps, mobility
    B. Olympics
    1. Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (kisaverryttely - 2kg ilman kisanostoja)

    1. Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

    2. Kyykky 4x3, RV max painoon saakka

    3. Maastairroituksia te ote 3x5 te max painolla

    4. Vatsat 4x12