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

  • Annie Workout

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    9:09. Strung together 46 DU's! Beat my last time by over 6 minutes.

  • 21-15-9 Workout

    -Wallball
    -Yleisliike

  • 02.15.12 WOD Workout

    20 min AMRAP

    5 slamballs 20#

    10 box jumps 24/20

    20 mountain climbers – Each leg = 1 rep

  • WOD 1 16092015 Workout

    For time:
    * 15-12-9 reps of:
    - OHS (40/25 kgs).
    - Pull ups.

  • 402 Oly class - Snatch/OHS Workout

    Warmup
    300m Row

    Mobility
    Wrist/Elbows/Hips for 10 minutes

    WOD
    Part A
    2 Power snatch + 1 Hang Squat Snatch
    5 Sets on 2 minute running clock. Add weight each time.
    Weight used: 95/115/125/135/145 - This feels good because my squat snatch 1RM is 165. 145 for 3 power snatch and a hang squat snatch is progress.

    Part B
    3 OH Squats with 2 second pause at bottom
    7 Sets
    115//135/155/175/185/175/185 HUGE PR for me since my last 1RM OHS in december was 185! 3 reps with 2 second pause feels damn good! Since I took on eating paleo and my weight has dropped 13lbs, I feel real good about OHS more than my weight. I want at least 205 OHS real soon!

    Part C
    Gymnastics Weakness with Remaining of class time.
    Goal for me was to get 10 unbroken muscle ups for a PR. I got into my dip position on 10 but could not press it out! 9.5 this time with 8 last week. Next week 10 will happen!

  • WOD 2 16092015 Workout

    TABATA 8 min:
    - Mountain climbers.
    - V-ups.

  • KB Swings, Over KB Burpees, Prowler Workout

    3 rounds:

    Kb swing x 25 70#
    Over kb burpees x 15
    Prowler x 1 160#

  • Front Squat 1x5 5s. Strength

    Front Squat
    1x5 (70%)

  • Helen With Ice Workout

    3 Rds of:

    400m run (ice on paths)
    21kb Swings 60# (on ice)
    12 pullups

    the bar was old, spun everytime I grabbed it, and I couldn't properly kip. Doesn't break my heart I didn't PR

  • 12.4.2019 Sali Workout

    Tempaus max.

    Työntö max.

    Takakyykky max.