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

  • WOD Workout

    WOD

    10-9-8-7-6-5-4-3-2-1

    Deadlift 102,5/70kg

    OHS 60/42,5kg

  • Speal triplet Workout

    5 kierrosta you go i go:

    10 x Tempaus riipusta 50/35
    15 x mave 50/35
    20 x sivuttain boksin yli askellus 50/40

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%
    followed by…
    One set of:
    Back Squat x Max Unbroken Reps @ 80%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

    Rest 3 minutes, and then…

    One set of:
    Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

  • Mainsite WOD 141201 Workout

    For time:
    1.5-pood kettlebell swings, 75 reps
    Run 1 mile
    1.5-pood kettlebell swings, 75 reps

  • Strength & sled work Strength

    150 min
    1.Strength
    - Bench press
    - Weighted chin up
    - Incline DB press
    - Lateral raise
    - Incline cable press
    - Bicep curl & press/DB press
    - Push up
    - Plate front raise
    - Bicep curl

    2.Sled pull and push

  • Pe 5.12. Workout

    A) OTM 10, 3 pisteen tempauksia

    Ensimmäiset 5min 20kg, jälkimmäiset 5min 25kg. Jotenkin löröjä.

    B) Maven maksimi 15min aikana

    Surkeat 110kg. Huoh!!!! Se nousi ihan helposti mut 120 ei liikkunut mihinkään. Haloo voimat, teitä kaivataan!!

    B1) Maksimitoistot 75% maksimista eli 82,5kg

    Tässä tuli 25 toistoa. Yllätyin miten helposti tanko liikkui mut nyt harmittaa etten vetänyt vielä viittä perään. Alkoi kuitenkin pelottaa et jos keskikroppa niksahtaa kun alkoi paineet kadota enkä saanut enää vatsaa ihan tiukaksi. Voin kuitenkin todeta et tuohon asti joka ainoa toisto oli puhdas ja räväkkä :)

  • Back squat 6x3 1x2 2x1 Strength

    Back squats
    6x3
    1x2
    2x1

  • Conditioning Workout

    10 sets x 3 min ON/ 1 min OFF

    A:
    6/6 Kb snatch
    6/6 Kb front rack lunge
    30 Double under

    B:
    12 wall ball
    12 box jump@60/50cm
    30 Double under

    Alternate A & B

  • Gymnastics + strength + conditioning Workout

    120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20 x 1

    2.Strength
    AMRAP10:
    5 seated shoulder press - 25 lbs
    7 strict pull ups
    7 cal ski erg
    Reps: 4 rounds + 5 shoulder press

    3.Row progression
    Workout 3
    2 rounds:
    10 min row @ +3-5 sec. from 5000 m row pace
    Rest 5
    Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m

  • Snatch + voimistelu Strength

    Warm-up 30 / 30 sek rest x12:
    1) Hang muscle snatch / OHS
    2) Plank
    3) Snatch lift-off
    4) kipping
    5) Hang Power snatch / hang snatch
    6) Burpee

    Every 2,5 mins x 7:
    3 Snatch

    EMOM 12 mins:
    1) 8 kipping pull-up
    2) 8 Burpees
    3) 8 toes-to-bar
    4) 8 cal row