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

  • Saturday Madness Workout

    For Time (with a Partner)
    Cash-In:
    2000 meter Row
    Then, 3 Rounds of:
    6 Rope Climbs
    12 Bear Complexes @60/42,5kg
    Cash-Out:
    2000 meter Row

    Timecap: 30 mins

  • Gymnastics + aerobic work Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 5x1 + 10x2
    - MU x 25

    2.Aerobic work
    30-40 min for Quality:
    1000 m Bike
    Then 3 rounds of:
    5 KB Jefferson's curls
    5+5 Quadruped Shoulder CARs
    15+15 s. Side star plank
    Then:
    500 m Row
    Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

  • Front squat 9,6,3 Strength

    3 sets of front squat

    1. 9 rep
    2. 6 rep
    3. 3 rep

  • D. Body armor Workout

    3 RFQ
    15 Pallof presses each side
    15 DB Bench press 25kg
    max pushups

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max
    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done

  • Päivän treeni 2.11 Workout

    LÄMMITTELY
    3 kierrosta, 45s./15s.
    • Ylivienti
    • Käsien liutus seinällä
    • Roikkuminen
    • Lisko + kierto oik.
    • Lisko + kierto vas.

    VOIMA
    Leuanveto
    4 x max toistot
    1,5 min lepo

    tai

    Vaakasoutu
    4 x 8-12 toistot (raskaat)
    1,5 min lepo

    CIRCUIT
    3-4 kierrosta, 40s./20s.
    1. Sjmv KK
    2. Kulmasoutu kp/kk oik.
    3. Kulmasoutu kp/kk vas.
    4. Käsien ja jalkon lähennys selinmakuulla

  • Warm up and strentgh Strength

    Run 400m

    Then into
    3 rounds
    10 Good mornings
    10 goblet squats

    Deadlifts
    E2MOM X 6
    8 reps
    * Increasing weight from 2 weeks ago

  • Running and Shoulder press Workout

    Juokse lenkki ja punnerra tangolla

  • WOD Workout

    Every 4:00 for 12:00 (3 rounds)
    5 DB deadlifts 50/35#
    5 DB hang cleans
    5 DB push press
    25/20 cal row

    Rest 5 mins

    Every 4:00 for 12:00 (3 rounds)
    15 Front squats 105/75#
    15 Cal row

  • Box P 07-04-2020 Workout

    STRENGTH
    Split Jerks: 8 x 2 @75%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 8 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    4 Rounds of 40s on/20s off:
    1a) Walking Overhead Plate Lunges (45, 25)
    1b) Hand Release Push-ups
    1c) SDHP (75, 55)
    1d) Hang Power Snatch (75, 55)
    *Score = total reps
    - Goal: 10-15 reps on each movement

    EXTRA CREDIT
    Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

    COOLDOWN
    - Three-way Thoracic Spine Foam Roll x 30s each position.
    - Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.