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

  • 7.6.2019 Session Two Workout

    Me EMOM 12 (max. effort)
    1 minute : bar over burpees
    2 minute : push press 60/40kg
    3 minute : Over head squar w/ DB @22,5/15kg
    Result is total repetitions
    (salin ohjelmoinnissa. Mikäli menette Wodille tekee niin tehdä alkuun Ring MU + WB ja tää sit muiden mukana, mut varatkaa paikka)

  • KAHVAKUULA RUUVIKATU Workout

    Parin kanssa, toistot voi jakaa miten haluaa.
    2 kierrosta aikaa vastaan TC 40min
    50 x Am. Heilautus
    50 x Boksin ylitys kuula mukana
    50 cal soutu/pyörä/hiihto; 40 cal echobike
    50 x Rive+työntö
    50 x Ak.kävely kuula suorilla käsillä
    50 x Burpee

  • Bike conditioning Workout

    Biking for 60 min
    Every 5 min:
    10 burpees
    10 GTOH with plate

  • 1/14/2013 - EMOM, PS, Ring Push Up, PP, T2B, DL, BJ, C&J, DU Workout

    A. emom - 12mins
    odd - PS TnG x 3 start at 55-60% of 1rm add per set (115, 135, 155)
    even - ring push up x 10
    B. emom - 12mins
    odd - 5-7 push press TnG 115/75#
    even - 7-9 T2B
    C. emom - 12mins
    odd - DL TnG x 5-7 155/105#
    even - box jump 24/20" sd x 12
    +
    4 min cap
    5 rounds for time
    8 clean and jerks 95/65#
    35 DU

    Notes:
    - build per set for PS
    - focus on breathing during the PP and T2B
    - heart rate up focus on breathing
    - do not hold back on 5rnds test it

  • B. Snatch below the knee Strength

    Every 2 minutes, for 16 minutes (8 sets):
    Snatch from 2″ Below the Knee x 1 rep
    (pause for 2-3 seconds at 2″ below the knee, then snatch)

    Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

  • 06/01/2017 Part 2 Workout

    Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

  • Running + gymnastics + weightlifting Strength

    AM: 40 min
    PK1-PK2
    2 min run/1 min walk
    6.15 km, 6.33 min/km
    HR 137/163

    PM: 125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.WL
    A. Snatch pull + low hang snatch
    3x1+1 @ medium weight
    30 35 40 kg

    B. Snatch from ground
    5x2 @ 47.5-50 kg

    3.Strength accessory
    4 sets:
    TE Box HSPU - 7 reps
    10 Supinated Bent over row - 35 35 40 40 kg

  • SGT BARROS Workout

    AMRAP 12min
    12 Wallball Shots 9/6kg
    12 Kbs 20/16kg
    12 Kettlebell Snatches 20/16kg
    100m Sprint

  • D. Aerobic Capacity Workout

    3,000 Meter Tempo Row

    0-300: 2k Pace + :20
    301-600: 2k Pace + :10
    601-900: 2k Pace
    901-1200: 2k Pace + :10
    1201-1500: 2k Pace + :20
    1501-1800: 2k Pace + :10
    1801-2100: 2k Pace
    2101-2400: 2k Pace + :10
    2401-2700: 2k Pace + :20
    2701-3000: Recovery

  • Viikko 2. PK treeni info Workout

    Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

    Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.