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

  • Sumo Dead Lift 1 RM Strength

    There is no description for this WOD as it is stat.

  • Hands-free Workout

    3 RFT:
    400m run
    20 air squat
    10 box jump over
    @9kg vest

    3 min rest

    30 alternating box step up @22.5 kg

  • 100 pull ups Workout

    100 leukaa aikaa vastaan

  • HSPU & Pullups Workout

    10 HSPU - 1 Pullup
    9 HSPU - 2 Pullups
    8 HSPU - 3 Pullups
    7 HSPU - 4 Pullups
    6 HSPU - 5 Pullups
    5 HSPU - 6 Pullups
    4 HSPU - 7 Pullups
    3 HSPU - 8 Pullups
    2 HSPU - 9 Pullups
    1 HSPU - 10 Pullups

  • WOD Workout

    "AMRAP 15'
    2 Ring MU/Low Ring Transition
    4 HSPU
    7 KB Swings @32/24kg"

  • Snatch double find daily max Strength

    Find your daily max for 2 squat snatch with reset

  • Jerk then High Box Jumps + DUs Workout

    I warmed up quickly. I fell asleep when telling the kids their stories and had to shake off the sleep and get warmed up quickly because I got to the gym kind of late also.
    I practiced the Jerk but also PP & Press.. with some moderate weight to get that feeling and technique work done.
    I warmed up by doing
    3 press, 3 PP, 3 PJ/ Split Jerks - all unbroken and with the same bar/ weight
    75 lbs, 95, 115, 125,
    All felt good, but a little painful on the wrists, so I quickly taped up the wrists and did the Jerk - only a couple minutes break between all sets.
    Then I went to only doing Jerk x 5
    135, 145, 155
    All felt good overall.

    I went right into doign high box jumps and did a couplet of sorts of
    High Box Jumps for 5-6 reps then did some sprinting/ running speed jumproping

    I went up to about 42" and felt good overall... no rebounding, just high single box jumps.

  • Pe 9.5. Workout

    Tämäkin treeni meni ihan persiilleen :( Ei vaan mitään tsemppiä eikä voimaa eikä yritystä.

    3-pos. snatch x7

    25, 25, 25, 27,5, 27,5, 27,5, 27,5. Kaikki ihan kamalia, hypin taas kengän mitan eteenpäin.

    Koska olo ei todellakaan ollut energinen, niin tyynesti vaan skippasin squat clean+jerkin. Kun ei pysty niin ei pysty :( :( :(

    Kahdesta apuliikkeestä tein toisen, OHS 5x2.
    35, 37,5, 40, 42,5, 45. kaikki hyviä ja ihan eri tuntuista kuin keskiviikkona. Tässä pitää päästä kyllä niiiiin paljon isompiin painoihin!!! Ei kannata ruinata, jos jättää puolet treenistä teekmättä...

    Gymnastics strength
    -6-10 hspu
    -6-10 tempo ring row 3330
    -6-10 pistol squat/leg

    x5, 2min välissä.

    Tää oli kiva :) Tein kaikkea 6 ja pistoolit meni molemmilla jaloilla mukavasti niin et varpaista piti kiinni. Jee!!!! Hsput kahdella abmatilla, rengassoudut oli ihmeen raskaita mutta kivoja.

    Metcon 8x2min on/2min off
    -200m run
    -10 wb 14lb
    -max reps power clean 40kg

    Vähän meni turhaa aikaa, kun piti aina ulkoa tarpoa sisälle alasaliin asti, ulko-ovelta meni noin 20s saliin pääsyyn. Nooh mitäpä pienistä.
    Rinnallevedot: 5,5,4,5,3,3,4,3

    Treenin jälkeen ainoa ajatus oli et mitä mä täällä salilla edes teen, kun mikään ei suju.

  • Week 4 Day 5 Workout

    Warmup:
    400m run
    30/20/30

    Then 4 Rounds of
    HRPU: 10
    AbMat: 20

    Power Hour:
    BSQ: 265x3 280x3 300x3 305x1

    Equipment: BB: 115

    WOD:
    Run: 400
    Thruster: 10
    Push Jerk: 10
    Dip: 5

    3 Rounds (supposed to be 5)

    Later in the day...
    Push Press: 175x3 185x3 195x3 205x0.5 200x0.5

    **DON'T do power hour before WOD, too tired

  • 1 mile run Workout

    There is no description for this WOD as it is stat.

    Result: 00:06:44