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

  • 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

  • Tuesday Metcon Workout

    TUESDAY METCON

    For Time:
    40-30-20-10
    Wall Balls 20/10, 14/9
    KB Swings 24/16kg
    Box Jumps 24/20″
    Alternating Dumbbell Snatches 50/35

  • Competition Workout

    C.
    Three sets of:
    Tate Press x 8-10 reps
    Rest 30 seconds
    Bent-Over Barbell Rows x 8 reps @ 2111
    Rest 30 seconds
    *Towel Kettlebell Farmers Walk x 60 seconds
    Rest 60 seconds

    *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

  • 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

  • Competition Workout

    D.
    Six sets of:
    30/20 Calories of Assault Bike*
    Rest 15-20 seconds
    Front-Leaning Rest on Rings x 45-60 seconds
    (place rings 2″ off the floor)
    Rest 60 seconds

    *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

  • Accessory Workout

    3-4 rds:
    Ghd sit ups x15-20
    Hollow rock 15-30s.
    Rest 1-2min

  • EMOM x15 Workout

    1-5: Tng Power clean & jerk: x4 (~55%/max cj)
    6-10: Tng Power clean & jerk: x3 (~65%/max cj)
    11-15: Tng Power clean & jerk: x2 (~75%/max cj)

  • Piip-testi Workout

    Kestävyys sukkulajuoksu testi voikkarilla!

  • shoulder press Strength

    5 x 75%, 3 x 85%, 1 x 95% + 2 PR attempts