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

    Total 110min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wallball, mobility
    B. Olympics
    1. Työntö nousu max
    Tauko
    2. Tempaus nousu aloituspainoon saakka
    3. Tempausveto vain olkapäät
    70%3, 80%3, 90%3, 100%3 30kg, 32.5kg, 37.5kg, 40kg
    C. Post WO 3 rounds: 20 leg raises, 15 back extensions

  • Skills Workout

    Total 60min
    A. WU 3 rounds: 50 DU, 300m run, mobility
    2+2 TGU 12kg
    B. Skillwork
    KPU practice for 25min
    T2B practice for 15min

  • Narrow bench press Strength

    4x8, dippien jälkeen

  • Clean & Jerk Strength

    Työntö 50%2+1, 60%2+1, 70%2+1, 80%1

  • PSKC Comp Class - 7.31.12 Workout

    Skill:
    For 14 minutes EMOTM
    Odd minutes: 2 muscle ups (sub 7 C2B)
    Even minutes: 30 double unders (or 1 min AMRAP of DU attempts)

    WOD:
    "J.T."

    21-15-9 reps of:
    Handstand push-ups
    Ring dips
    Push-ups

    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

    "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

  • Tempaus Strength

    Tempaus 50% 2, 60%2, 70%2, 80%1, 85%1

  • Strength Strength

    Total 90min
    A. WU 500m row, 2x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 1-2 max + volyymi 5x10

    1. Pakara-askelkyykky 1x12x12kg/jalka 3x12x10kg/jalka

    2. Ylätalja 2x12x40kg

    3. Alatalja 2x12x40kg

    4. Abs
      Kahvakuularutistus 15x8kg KG, x-kierto penkiltä x20, KB rutistus telineellä jalat tuettuna 3x12x8kg KB

    C. Post WO: 1000m row

  • Olympics & strength Strength

    Total 105min
    A. WU 500m row, 3 rouns: 20 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Työntö telineeltä up to 1-2 max
      Välissä high box jumps x 3
      Box
      Box + 25kg plate
      Box + 25kg + 10kg plate
      Työnnöt kontrastiharjoitteluna: raskaan painon jälkeen kaksi maksimaalisen nopeaa toistoa kevyemmällä painolla

    2. Punnerrus puolileveä ote, vuorotellen edestä ja niskantakaa
      4x12x15kg

    3. Kolmiopunnerrus 3x12

    4. Dipit penkiltä 3x10

  • Tabata 24 Workout

    24 kierrosta (12min)

    burpee
    hyppyleuka
    mountain climer

    Loppuun juoksu 1500m (ilman aikaa)

  • Anaerobinen hiihto 1:5 Workout

    Anaerobinen skierg 4-6 kierrosta. Tulokset ja määrät kommenteissa.