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

  • TTP Strength 29.12.2016 week 6/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Band
    BMU fb. 5 x 3 = 15 :)

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
    25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

    2.Strength
    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 6 @ 78-83%
    1 x 4 @ 81-85%
    1 x 2 @ 85-90%
    1 x 4 @ heavier than first set of 4.
    A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
    20 22.5 25 25
    A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
    47.5 50 52.5 55

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • LPS170102 Workout

    1. Back squat

    • 3@75%
    • 1@80
    • 3@75%
    • 1@83
    • 3@75%
    • 1@85

    2.snatch

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 3×3

    3. Snatch Pull

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 2×2

    4. Conditioning

    For Time

  • Oly Cycle 2x Snatch Emom 15min Strength

    15min EMOM:

    2x Snatch, add weights after 5min

  • Power Snatch + Bar MU, 12 min OTM Workout

    On The Minute x 12
    Even Minutes – Power Snatch (3-3-2-2-1-1)
    Odd Minutes – Max Reps in 30s of Bar Muscle-Ups
    6 rounds at each station.
    Aim to climb in weight on the power snatches throughout, and strive to hold the same number of bar muscle-ups in each round. If we currently do not have Bar MU, train either our Bar MU skills or CTB Pull-Ups this iteration.
    On rounds 1 and 2, perform 3 power snatches.
    On rounds 3 and 4, perform 2 power snatches.
    On rounds 5 and 6, perform 1 power snatch.

  • Snatch skill Workout

    5 Sets, resting 1:00 between:
    1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls (Video)
    2 Power Snatches

    Set #1 – Empty Barbell
    Set #2 – 30% of 1RM
    Sets #3/4/5 – 40% of 1RM

  • Engine Conditioning Workout

    Test Workout 1
    5km Row for time

  • EMOM'ish Workout

    2min 20cal Assault Bike
    1min 10-20 Box Jump
    2min 20cal Assault Bike
    1min 10-20 WallBall
    2min 20cal Assault Bike
    1min 10-20 KBS
    2min 20cal Assault Bike
    1min 10-20 Burbee
    2min 20cal Assault Bike
    1min Cindy

    Do 2-4 rounds, adjust the intensity by choosing between 10-20 reps each 1min sequence.

  • 4x6/6steps FR Walking Lunges Strength

    4x6/6steps FR Walking Lunges

  • 1.1.2017 Workout

    Hyvää uutta vuotta!

    Huomenna se alkaa :) Me julkaisemme ohjelmoinnin päiväkerrassaan. Sunnuntaisin tulee seuraavan viikon suuntaviivat. Näette vähän että minkätyylistä settiä on luvassa. Kesän tullen osaa sitten ottaa uikkaria ja lenkkaria mukaan.

    Maanantai 2.1.2017

    Kunnon hikijumppa

    Tiistai 3.1.2017

    HSPU + Hikoilua

    Keskiviikko 4.1.2017

    Painonnosto + Metu

    Torstai 5.1.2017

    Rest day- ei tarvii ilmoittautua.

    Perjantai 6.1.2017

    Tutustumis Wodit. Tuokaa kaverinne jumppaamaan. Samalla on Bellanrannan yhteiset avajaiset.

    Lauantai 7.1.2017

    Painonnosto "metcon" kaverin kanssa + Metu

  • VIERNES 16 SEPTIEMBRE Workout

    WOD:

    del minuto 0.00 al 2.00
    - 400m Carrera
    - Jumping Jacks

    del minuto 2.00 al 3.00
    - Saltos al Muro

    del minuto 3.00 al 4.00
    - Burpees

    del minuto 4.00 al 5.00
    - Lunges

    COMPLETAR 3 RONDAS AMRAP (MAYOR NÚMERO DE REPETICIONES POSIBLES) POR RONDA. DESCANSO DE 5 MINUTOS ENTRE RONDAS