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

  • Conditioning Workout

    20 min (10 intervals):
    90s on, 30s off:
    7 thruster
    7 ttb
    7 power C/J
    7 ttb
    7 power Snatch
    7 kHspu (Use deficit 5-10cm if needed)

    Go with given movements and reps for given time, continue always where you left. Barbell weight 60/50/40kg. Goal is to keep good pace through workout, gymnastics unbroken, thrusters unbroken, other barbell fast singles.

  • 17_10_2016 Workout

    In teams of 2 complete as many rounds as possible in 30 minutes:

    180 m run
    15 goblet squats 16/24 kg
    15 ground to overhead 25/40 kg
    25 sit-ups
    180 m run

    One athlete working at the one time.

    Athletes complete rounds alternating.

  • Deadlift Cycle week 3 Workout

    95% Deadlift 1 RM for 2 reps

    then drop set to 70% and perform 3 rounds of

    3x Stiff Leg Deadlifts

    3x Bent over rows

    3x Good Mornings

    **Rest 90 seconds between each lift and 2-3 minutes between each round

     

    MetCon:

    200m Row x 3 or 200m Run x 3 – Record Slowest Time

  • 30.8.2017 40+ Workout

    Jerk balance
    5x3@moderate

  • Row 10min ja tabata Workout

    Row 10min
    Tabata: sit up, kb swing 14kg, lankku, air squat, burbee

  • Engine Bias - viikko 27 (2/2) Workout

    Harjoitus 2.

    10 Rounds:
    80s work, 10s rest
    1: C2 bike
    2: Plate press
    3: Plate hop
    4: C2 row, arm pull only, damper 10

    Viimeinen progressio. Tämä on peruskuntoa ja aerobista kapasiteettia kehittävä harjoitus, jonka tarkoitus on haastaa hengitys- ja verenkiertoelimistöä jatkuvasti muuttamalla työskenteleviä lihasryhmiä. Tässä harjoituksessa oikean vastineen saamiseksi sinun on keskityttävä oikeaan hengitysrytmiin. Liike tulee hengityksen tahtiin, ei toisin päin.

    Plate press:ssä mene selinmakuulle ja ala pumppaamaan kiekkoa rinnan päällä aivan kuten tekisit lattiapenkkiä.
    Plate hopissa ponnista tasajalkaa kiekon päälle sekä pois. Mahdollisimman lyhyt lattiakosketus.
    Soudussa laita vastus maksimiin ja tee pelkkä käsiveto. Ei lantiota, ei jalkoja.

  • 5 x GHD Workout

    5 x GHD

  • Roaming Diane Workout

    21-15-9
    Deadlift 100kg/70kg
    hs-walk (meters)

  • ClubMed Da Baila 2 Workout

    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max dumbbell snatch

    ( 1 MIN BREAK)
    score = snatch reps
    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max power cleans 45kg

    (1 MIN break)
    score= cleans
    For time 6 MIN :

    – 400 mètres run
    – 10 front squats
    – max bar facing burpees
    score = bar facing burpees

  • WOD 250817 Workout

    Metcon (No measure), in teams of 2

    Against a 20min running clock:
    120 KB Snatch (left arm only)
    120 Burbees
    120 KB Snatch (right arm only)
    120 Wall Balls
    Max Erg 10 cal intervals

    Rest 3 min

    Against a 10 min running clock:
    60 KB OH Lunges (left arm only)
    60 Burbees
    60 KB OH Lunges (right arm only)
    60 Wall Balls
    Max Erg 10 cal intervals

    24kg KB. Only 1 person works at a time.