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

  • 18.4.2013 Strength

    Snatch practice for 20 min,

    3x3 Deadlift,

    EMOM of KB swings for 5 min (32kg)

  • "Engine" Workout

    "Omatoiminen WOD"

    Air bike / Row:
    On / Off
    60s. / 60s.
    50s. / 50s.
    40s. / 40s
    30s. / 30s.
    20s. / 20s.
    10s. / 10s.
    20s. / 20s.
    30s. / 30s.
    40s. / 40s.
    50s. / 50s.
    60s. / 60s.

  • SUPERBOOTCAMP Workout

    In teams of 3:

    Station A:
    Ski 3000 m
    Squats with Bulgarian Bag 225
    (Run 2 laps with Bulgarian Bag before squatting.)

    Station B:
    Row 4000 m
    C&J w/ 16 kg KB 120
    (Farmers walk 2 laps with a 32 kg KB before C&J.)

    Station C:
    Bike 12000 m
    Amsu 600
    Back ext. 600
    (Perform 20 DU before sets.)

    Station D:
    Run 3000 m
    Burpees 150
    (Perform 4 pullups and 20 mountainers before burpees.)

  • Conditioning Workout

    75 min
    Warm up for 10 min

    1.Row progression
    Week 2
    2 > 3 rounds of:
    4 min row @ spm 20
    3 min row @ spm 22
    2 min row @ spm 24
    Rest 5 min between rounds
    Avg. paces: 2.10, 2.10, 2.09
    HR 152/180
    Total time 37 min

    2.Cool down
    22 min easy bike

  • Grace Abounding Workout

    scaled grace:
    30x100lbs, time: 3:59

    light jog 1 mile, time 10:55

  • TABATA Situps Workout

    8 Rounds (10sec & 20sec):

    • leg raise (hold both legs above ground for 10secs)
    • hands to feet situps (20sec)

  • Helen Workout

    Back Squat Challenge L-11 Thursday is the last lift!

    Skill: Coache’s Choice

    WOD:

    Helen

    400m Run

    21 KBS 1.5/1pood

    12 Pull-up

  • Snatches from the Blocks Strength

    1. 3x 2xpaused ohs 2xsnatch balance 2x high hang snatch Use @40%

    2.
    3 rounds snatch from the blocks (knee level)
    2x60% snatch
    2×65%
    2×70%
    2×75%

  • Boulders for Shoulders WOD 4 Workout

    Barbell Shrug:
    - 60kg x 8 = 480
    - 100kg x 8 = 800
    - 120kg x 8 = 960

    TOTAL = 2,240

    Dumbell Shoulder Press:
    - 24kg x 8 = 384 (each arm)
    - 22kg x 8 = 352
    - 22kg x 7 = 308
    TOTAL = 1,044

    Barbell Shoulder Press (Behind Neck):
    - 30kg x 8 = 240
    - 35kg x 8 = 280
    - 40kg x 8 = 320
    TOTAL = 840

    Cable Side Raise:
    - 6.25kg x 8 = 100 (each arm)
    - 6.25kg x 8 = 100
    - 6.25kg x 8 = 100
    TOTAL = 300

         GRAND TOTAL = 4,424

  • Chinese DB Row Strength