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

  • Max Snatch + 10 OHS Workout

    5 x snatch + 10 ohs
    Max effort

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat (215#)

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight)
    - 12 Air Squats
    - 12 Pull Ups

    Completed 5 rounds + 6 Pull-ups
    Pull-ups were 1/2 jumping, 1/2 kipping

  • Jerk Ladder Workout

    Every minute do the following:

    20 Double-Unders or 20 situps (alternating)
    1 Jerk.

    Start with 45 lbs, and add 10 lbs each minute. Go as long as you can.

  • row, push press Workout

    Group warm up, then;

    10 rounds
    1min row (cals.)
    15sec rest
    30sec Push press 95/65 (MOD: 55#)
    15sec rest

    Score is total cals. + reps

    240

    Prob should've rx'd with less reps...

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat (#130)

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight)
    - 12 Air Squats
    - 12 Pull Ups

    Completed 4 rounds + 12 Snatches + 12 Air Squats + 8 pullups

    Not feeling great today, so I was happy with that.

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • EMOTM 10 Minutes Workout

    EMOTM for 10 Minutes:
    5 Pull-ups (green band)
    10 KB Swings (26#)

    Pull ups felt good and KBs were wearing me out by the end. Usually finished pull ups at 10 seconds, started KBs at 15 and finished at 40s.

  • Pystypunnerrus Workout

    7x7x7 20x22x22 kg

  • Back Squats Strength

    5x7 @ 75%

  • Box jump EMOM10 Workout

    Pick a number of box jumps to do for EMOM10