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

  • Rush Workout

    4 rounds for time
    12 PU
    10 DB Thruster@2x22,5/15kg
    80 DU

    TC: 8'

    B/
    20 Burpee over the Box @70/80cm
    40 Cal Row/Bike
    40 T2B
    20 BMU
    40 T2B
    40 cal Row/bike
    20 Burpee over the box @70/80cm
    TC: 25 mins

  • Oma treeni Workout

    45min soutua 2.30/500m

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 15 min

    1.Ring muscle up practice
    A. Kipping MU
    - Drills
    - MU 10x1
    - MU + HTR 5x1+1
    - MU 5x2 attempts
    - MU x 20

    B. Strict MU
    - 4x2

    2.Metcon
    4 rounds for time:
    10 Power snatches @ 30 kg > 10 power clean @ 40 kg
    12 Burpees over the bar
    Time: 6.34

    3.Accessory
    3 sets:
    5+5 T-push ups
    5+5 Half kneeling KB Windmills
    5+5 Hanging scapular rotations

  • Power Snatch, Wall Ball, K2E Workout

    21-18-15-12-9 Reps
    115 lbs-snatch
    20lb wb shot

    Need to work on technique.

  • 2.7.2019 Strength

    Bench Press
    5x8@75-7580%

    Btw sets 7-10 Strict TTB. Rest as needed

  • Fran Workout

    21-15-9
    Thrusters
    Pull-ups

    Only 3.5 hours of sleep last night...first set of thrusters unbroken...second set sucked...3 sets of 5.....6 & 3 on last set. Should have done much better on first round of pull-ups also. Last Fran time was 13:13. Goal for the next Fran is sub 6:00.

  • Henkeli 161219 Strength

    ** Thruster emom&strenght**

    3 rds, rest as needed between sets:

    6-10 ring dips (scale with rubberband if needed)
    6-10 barbell row
    6-10 deadlifts

    EMOM x 15
    OTM 5: 5 thrusters (n. 80 % from last week cluster 1RM)
    OTM 5: 3 thrusters ( 85%)
    OTM 5: 1 thruster (mitä lähtee)

    accessory 3 rds:
    - 10+10 pystypunnerrus käsipainolla
    - 10x cuban press kuminauhalla
    - 10x kauniisti hallittu low bar-leuanveto (lavat pysyy alhaalla, vastaote. kevennä
    liikettä selvästi jaloilla)
    - 10x banded pull down (kokeile sinistä kumpparia

  • A. Silverback Primer Workout

    3 Sets For Quality:
    10 Jerk Grip Overhead Walking Lunge Steps
    10 Bent Over Rows
    First week on this primer. We repeat primers on the second week, where we can build upon the baseline today.

  • Sipuli Workout

    Every 1:30 x 8
    250 m bike erg
    6 Pull up
    Time remaining: burpee box over

    Rest: 1:00
    Result: burpee box over

  • 1RM Jerk - Ring Dip/Box/Lung Workout

    1RM Jerk (first time working up to 1RM could have done more but pulled back to work on form/ran out of time)
    185#

    21-15-9
    Ring Dip/Push-up
    Box Jump (24+2 Plates/24)
    Lunge (45/25)

    09:28 RX