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

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 25 min
    - Bfly 20

    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU+A+H 5 x 1
    - MU + CTR 3 x 1
    - MU 4 x 1 + 7 x 2
    - MU x 26

    B. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    2.Bench press
    5x5+ @ 82%
    - Rest as needed
    - 49.5 kg
    - Last set 7 reps

    3.Strength
    A. 4 sets:
    DB Prone row x 8 - 30 30 30 30 lbs
    GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

  • B. Snatch Technique Workout

    3 Sets:
    3 Snatch Drops
    2 Snatch Balances
    Technique loads - keep it light and fast.

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    A. 8 x 750 m @ 2:08-2:10/500 m pace
    - Rest 45 s between sets
    - Avg. speed 2.08.4
    - SPM 25
    - HR 169/183
    Cool down for 5 min

    PM: 150 min
    Warm up + COS 25 min

    1.HSW
    - 14 m

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps

    B. Bottom of ring dip swings
    - Accumulate 70 reps

    C. MU
    - MU + CTR 2 x 1
    - MU 12 x 2
    - MU x 26

    3.Bench press
    5 x 5+ @ 84 % - 50.5 kg
    - Rest as needed
    - Last set 6 reps

    4.Strength
    A. 4 sets:
    Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
    DB Supinated lateral raise x 8 - 2 2 2 2 kg
    - Rest 90-120 s between sets

  • Lunges + K2E Workout

    For time:

    400m run

    5 rounds of:
    5 pullups
    10 Pushups
    15 Situps

    400m run

    Then
    4 rounds of:
    25 lunges
    25 K2E
    Every time you drop from the bar do 2 burpees

    Did 16 Burpees

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BFLY + BCTB
    - Drills
    - BFLY 25
    - Kip swing + BCTB 7 x 3+3

    3.SHSPU strength
    A. Box pike negatives 4 x Tough effort
    - Rest as needed
    - Feet on box 20"
    - 4 4 3 4

    B. Push ups 5 x Max effort
    - Rest as needed
    - 16 15 13 12 11

    4.Back squat
    - 6 x 1 @ 90-93 %

    5.Strength
    - Done on Friday

  • Ninjat 14-16v Voima Strength

    3 x 3 raakatempaus riipusta

  • 12-8-12 Metcon (Row, Burpee BJ, SDHP, Thrusters) Workout

    Metcon:

    5 Rnds: 250m row, 10 Burpee Box Jumps (24"), 10 SDHP (95lbs), 10 Thrusters

    Time: 31:30

  • PSKC Comp Class - 12.10.12 Workout

    Class is at 430 Monday

    Skill:
    5 rounds of:
    1 x Snatch complex (hang Squat snatch, OH squat, Snatch Balance)
    1 x strict muscle up progression

    Conditioning:
    Complete 5 rounds for time of:
    - 7 Deadlifts (275#/185#)
    - 30 Air Squats
    - 7 Handstand Push Ups

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    12 x 500 m @ 2:08-2:10/500 m pace
    - Rest 30 s between sets
    - Avg. pace 2.08.6/500 m
    - Avg. HR 167/182
    Cool down for 5 min

    PM: 160 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. MU
    - Drills
    - MU+CTR 4 x 1
    - MU 2 x 1 + 6 x 2
    - MU x 18

    B. Parallel blocks (alternating bottom of dip swings and) support swings
    - 10x 3+3+3+3 > 5 x 10

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - Bfly - 6 8 8
    - Kip swing + CTB - 6x3+3 2x4+4

    3.Split jerk
    - Heavy triple from blocks

  • Shoulders & Pullups Workout

    Conditioning: 20 Min AMRAP
    2 HSPU
    5 Pullups
    10 Double Unders

    (7.1)

    Midline:
    25, 15, 10
    Presses @ 30#
    K2R

    (9:59)