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

  • Painnonnostokilpailu Strength

    Opiskelijoiden SM-kilpailut Tampere, rentosarja
    Kilpailupaino 57.85kg (aamupaino 58.0kg)

    Total 90min
    A. WU 500m row, 50abs&backs, mobility, BWU

    1. Tempaus verryttelynostot

    Kisanostot 35, 38, 40 - kisaennätys

    1. Työntö verryttelynostot

    Kisanostot 50, 52, 52 - 52 ei lukkiutunut suorille käsille

    Yhteistulos 40 + 50 = 90, Sinclair-pisteet 126

    1. sija rentosarjassa (3 osallistujaa :) )

    D. Post WO 100 abs&backs, olkapäät 3x20x2x3kg, 1000m row

  • Clean & Jerk Strength

    Työntö max

  • Woimaemom 15 Workout

    Emom 15

    40m OH Carry (32 kb's)
    40m farmer (50kg)
    40m powerbag carry (50kg)

  • Clean Strength

    Pyramid, teknik träning

  • 17112014 Strength

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    20 minute AMRAP of:

    50′ HS Walk
    50 Split Jumps (each jump = 1 rep)
    500m Row

    ZAJĘCIA o 7.00:

    Tydzień z ŁGG

    Blok MOBILITY - 15 min minut

    then:

    15 min to FIND 1RepMax OHS

    then:

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

  • Clean 5 4 3 2 1 Strength

    Clean reps 5 4 3 2 1 increase weights

  • Strength Team Workout

    4 person team, all members must complete the run together, and at least 1 rep of each excerise - break up however you want

    400m run
    100 OHS 75/45
    200 Slamballs 20#
    200 HRPUs
    200 Double Unders
    200 KBs 16kg
    200 Mnt Climbers
    400m Run

  • 200917 Workout

  • Courtesy of Daniel Tyminski Workout

    Every 2:00 for 12:00 (beginning at 0:00):

    8 Clean & Jerks (anyhow) 135/95#
    8 Bar Facing Burpees

    Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

    10 Clean & Jerks (anyhow) 135/95#
    10 Bar Facing Burpees

  • DICK - CFRS Workout

    STRENGTH
    5x4
    Push press (145.165.175.195.195)

    WOD
    6RFT @ 12:14
    200m sprint
    5 C2B
    7 push press, 95#
    10 hang cleans, 95#

    Rest 7min

    4 RFT untimed
    5 Front Rack Lunge 95#
    8 Shoulder To Overhead 95#