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

  • Rope, TTB and BJ. Workout

    AMRAP 15:

    2 rope ascent
    10 TTB
    15 BJ

  • Narrow bench press Strength

    Wendler week 3

  • 06062014 Strength

    Total 95min
    A. Warm up & skill work
    1000m row, 3 rounds: 20 abs, 20 backs, mobility
    Barbell techniques
    B.Olympic
    6x2 clean
    6x2 split jerk from the rack
    C. Strength
    Front squat, Wendler week 3
    D. Sprint running
    Sprint & running technique
    5x60m

  • Competitor 07062014 Strength

    Total 105min
    A. Warm up: 3 rounds
    5 high box jumps
    5+5 side throws
    5 HSPU
    B. Gymnastics: 10 min of weakness training - kipping pull-ups
    C. Olympics
    10 min to establish 2 RM hang snatch 27,5kg
    10min to establish 3 RM clean 42,5kg
    D. Strength: weighted pull up 3x3 + ME chin ups: 8
    E. Metcon "Fran"
    21-15-9
    Thruster 30kg
    Pull ups
    F. Post workout
    1000m row

  • 1RM Snatch Strength

    Find 1RM Snatch

  • Running speed & technique Workout

    Total 75min
    Warm up: running, core, mobility
    Hurdle walks: straight, hands in the air, turn the leg on top of hurdle
    Hurdle jumps, 3x5 hurdles
    Technique drills: polvennosto-, pakara-, saksi- ja kuopaisujuoksut
    Speed: 5x60m
    Cool down

  • OH Squats & Deads Workout

    Warmup w/ 6min of burpees

    5x5 OHS @ 170# (65%)

    12x2 Deads @ 240 (50%)

    6min of burpee cashout

  • BCCF 121211 Workout

    10 C2B Pull-ups
    5 Burpee Box Jumps
    20 T2B
    5 Burpee Box Jumps
    30 Hand release Pushups
    5 Burpee Box Jumps
    40 Situps
    5 Burpee Box Jumps
    50 Wall Balls (20 lbs.)

    Then back down

  • Grace in a Boat Workout

    10 Clean and Jerk (155 lb)
    500 m row (400 m run sub - not enough rowing machines)

    3 Rounds

  • La 12.7. Workout

    A1) squat clean 85%-->
    5x2, 2min aikana ja toinen polven alta.

    60, 60, 61,5, 61,5, 62,5. Olipahan raskaita! Ensimäinen polven alta jäi tosi pahasti eteen ja vedin puoliraakana kun säikähdin sitä painoa. Loput sitten kyykkyyn.

    A2) split jerk 85%-->
    5x2, 2min aikana

    52,5, 52,5, 54, 54,55. Ihan tosi hankalia kaikki, olkapäät ei tykkää. Miksen pääse alle?!??

    B) otm10
    3xpush press

    5x42,5, 2x44, 1x45, 1x47,5, 1x50. Helpottui jostain syystä painojen kasvaessa.

    C) metcon
    Koska olin "järkevä" niin vaihdoin metconien paikkaa jotta sunnuntain setti onnistuisi Lohjalla. Luultavasti tienasin itselleni tällä olkapääkrampin... En tee enää mitään omin päin!!!

    3 kierrosta:
    1min wall ball
    1min stoh 25kg
    1min box jump
    1min lunges
    1min rest

    Olkapäät aivan loppu. 92/89/99. Yhhyh.