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

  • 16.01.2016 - WOD Workout

    AMRAP 14'

    5 Thrusters
    7 Pull Ups Strict
    9 Sit up btf

  • Strength Cycle Week 5 Workout

    Squats: 45x5, 135x5, 185x3, 205x1, 225x1
    Work: 240x5x1
    Press: 45x5, 95x5, 130x3
    Work: 145x5x3
    Cleans: 95x3, 135x3, 155x1
    Work: 170x3x3

    Clean practice: 135x3. 135x1

    Squats felt good. Presses are getting heavy, but I have more room to go. Cleans need work. Feet still spreading too wide on the landing and I'm not getting low enough on the catch.

  • Open 18.5 + ATP Workout

    150 min

    1.WU & prep for Open 18.5 45 min

    2.Open 18.5

    3.ATP workout Strength & conditioning 26.3.2018

    A. For time:
    50 Pull-Up
    40 Box Over Jump
    30 GHD Sit-Up > abmat situps
    20 DB Squat 22,5/15kg > 25 lbs
    10 Devils Press > 25 lbs
    Time Cap: 11 min
    Time: 9.41
    Scale if needed.

    B. 21min EMOM:
    1. Assault 10-20 kcal > 10 cal
    2. 10-25 Wallball > 15 wall ball
    3. Rest
    This is not all out, but challenging!
    Try to hit WB unbroken.

    C. Corework of your choice; from JG 21.3.2018 - 3 rounds:
    - 45 sec. ext.rot. planche lean
    - 30 sec. hollow hold
    - 30 sec. arch hold
    - 15 side plank raises/side

  • Burpee Jackie Workout

    1000m Row
    50 Thrusters @ 20kg
    30 Burpees

  • Snatch Strength

    Every 2 minutes, for 6 minutes (3 sets):
    Snatch x 1 rep

    Loading per set:
    *Set 1 – 85%
    *Set 2 – 85-90%
    *Set 3 – 90-95%

  • Kevyt ryhmäjumppa 25.3.2016 Workout

    1000m soutu
    75 WB
    75 Pull ups
    75 boxjump
    1000m soutu

  • FFCF Burpees and DU's Workout

    3 rounds
    25 burpees
    50 double unders

  • 26.9.2017 35+ Strength

    Snatch balance (kiinni otto alle 90 kulmassa tavoite pohjassa)
    9x2@70-90%

  • Mikko Salo 100-10-100 Workout

    100 airsquat - 80 burpee - 60 C2B - 40 BJ - 20 HSPU - 1 rope climb - 20 HSPU - 40 BJ - 60 HRPU - 80 KBS @32 - 100 DU

  • Clean and jerk Strength

    Tuesday, 1/26/2016

    Focus: Clean & Jerk

    5 x 2 @ 80% 1RM C&J

     

    MetCon:

    12 min. AMRAP:

    5 Power Cleans (L1- 135/75; L2- 155/95; L3- 185/115)

    10 Toes to Bar (L1- Knees AHAP; L2- K2E; L3- T2B)

    15 Box Jumps (L1- 24/20; L2/L3- 30/24)

     

    Score: Weight / Rounds + Reps