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

  • Olympics & strength Strength

    Total 105min
    A. WU 2 rounds: 10 air squat, 10 lunges, 10 KBS 16kg KB, 10 abs
    mobility
    B. Olympics, Jyrkin tunti
    BWU
    1. Tempaus high hang
    2. 2xrinnalleveto+2xetukyykky+2xtyöntö
    15 25 30 35 40 45 45 47.5
    3. Tempausveto, vitosia
    4. Ring dip 3,3,3
    5. Regular dip 8,8,8

  • Jacked gymnastics + weightlifting + conditioning Strength

    140 min

    1.Own skill
    A. HSW practice for 15 min

    2.JG PP 21.7.2018
    A. 2 rounds:
    - 10m bear crawl
    - 45s supine shoulder extension
    - 10m bear crawl
    - 20 shoulder flexion pulses with bar
    - 10m bear crawl
    - 15 x 180 crab extensions
    - 10m bear crawl

    B. Straight Arm Push / Pull, 2 rounds:
    - 3 x piked skin the cats
    - 10 x l-sit tuck press to stand (first version in video)
    - 10 x pull to closed tuck front lever
    - 60s externally rotated planche lean
    - 3 x (4 x 3s closed tuck front lever + 3s closed tuck back lever). 4 x 3s of each is 1 set and should be unbroken. Rest as needed and repeat two more times through.
    - 12 controlled wall facing handstand shoulder shrugs + 12 alternating shoulder taps
    - Done

    3.Weightlifting
    A. 20 min to find 3 RM Full Snatch
    - Drop every rep

    B. Every 2 minutes for 10 minutes:
    5 Power snatches - 30 kg
    10 Pull ups
    Times: 0.54, 0.54, 0.53, 1.20, 1.29
    Pull up sets: 10, 10, 10, 5+3+2, 4+3+2+1

    4.Conditioning
    A. For time:
    15-12-9 Ball over shoulder 50 lbs
    21-15-9 Box jump overs
    Time: 3.12

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up

    Front squat + push jerk
    Find a heavy 2RM for the day

  • Strength & Metcon Strength

    Total 100min
    A. WU 20 air squat, 20 lunges, 20 backs, mobility
    B. HBBS
    4x5, 80-85%
    Pysäytys kulmaan 6x2
    Push press 5x5

    C. Metcon
    1. 5min AMRAP
    10 C2B > skaalattu KPU
    10 pistol squat
    10 HSPU > skaalattu 2 abmat
    2min rest
    2. 5min AMRAP
    10 burpee box over jumps
    10 S2OH 95lbs > skaalattu 35kg

    Result 1: 60 reps
    Result 2: 36 reps
    Total 96 reps

    D. Post WO 1500m row, mobility
    KPU practice for 10min

  • Jumppailua Workout

    10 min EMOM 1 liike/min:
    10x wallball
    20x heilautus
    2 min lepo
    6 min pitoja
    1 min hollw pito
    1 min punn asennosta kyynärvarsille
    30 sek lankku
    30 sek sivulankku
    30 sek lankku
    30 sek sivulannku tonen puoli
    1 min punn asennosta kyynärvarsille
    1 min hollow pito
    2 min lepo
    4 min tabata selkävatsaburpee!

  • Murph Workout

    For Time:
    Run 1 Mile
    Complete the following (break up in any way but all reps must be completed before starting the final mile run)
    100 Pullups
    200 Pushups
    300 Air Squats
    Run 1 Mile

  • Kati Workout

    Metcon

    Kokonaisaika:
    20.30 min.

    Ylöstyönnön painot: 10 kg
    Boksille nousun paino: 5 kg
    Punnerrukset toisella kierroksella boksia vasten

    Toistomäärät vaaditut.

    Oli rankka, mutta äärettömän hyödyllinen treeni!
    Kiitos Repa hyvästä ohjauksesta!

  • Bench press, T2Bs and hip extensions (main site TUESDAY 150526) Workout

    Complete as many rounds as possible in 15 minutes of:

  • Deadlift assault ttr Workout

    Emom 32
    1) 5 mave @120
    2) 10 ttr
    3) 15 cal assault air bike
    4) rest

  • Leukoja Strength

    6 x 6