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

  • Kestävyys Workout

    15 Rive + työntö
    10 etukyykky
    220 m juoksu
    10 sumo high pull
    10 ttb
    110 m juoksu
    4 kierrosta

  • Daily MAX Strength

    Snatch
    for 25 min
    Work up to a heavy single.
    Once you miss a weight 3 times you’re done for the day.
    write down 3 of your heaviest lifts

  • Clean Strength

    Pyramid, teknik träning

  • 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

  • MAKIA HIIT 4M8 Workout

    4 liikettä / 4 kierrosta, jokaista liikettä
    työaika 20 sekuntia / lepoaika 20 sekuntia

    Tee liikettä 20 sekuntia ja pidä sitten 20 sekunnin lepo. Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

    LIIKKEET:
    1. luisteluhyppy
    2. jalkojen pyöritys selältään, kahvakuula
    3. kahden käden etuheilautus kahvakuulalla (M24/N16kg)
    4. yleisliike

  • Strict pull-ups 7 x 3 Workout

    Strict pull-ups 7x3, rest 2 min. Between sets

  • 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

  • TTP SPP 22.10.2016 S5 / week 2 Workout

    60 min
    WU for 20 min
    1.Weightlifting > not done

    2.Conditioning

    A. 8 Intervals of 2 minutes on : 2 minutes recovery
    12 deadlifts @ 70/47.5kg (155/105lbs) > 30 kg
    9 hang power cleans > 30 kg
    6 push jerks > 30 kg
    THEN AMRAP in remaining time of
    15/10 cal assault bike > 5 cal
    10 bar facing burpees
    Results: 1, 6, 7, 8, 8, 8, 8, 10 BFB

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • Friday 8.12 Workout

    1. 21.15 Thrusters (30kg) Pull up

  • 30 of bike, dl, b-bjo Workout

    For time:
    30 Calorie Assault Bike
    30 Deadlifts (225/155 lbs)
    30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these