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

  • Clean + Front Squat + Push Press + Jerk (3x3) Strength

    (Squat) Clean + Front Squat + Push Press + Jerk

    3 sets of 3

  • Juggernaut BenchPress 8s wave intensification Strength

    1x3 @60%
    1x3 @67.5%
    2x8 @72.5%
    1x AMAP @72.5%

  • Thrusters/push-ups Workout

    This is a short one, what the bodybuilders refer to as a "feeder" workout... if your legs and chest are sore from yesterday a little bit more of the same will stimulate blood flow and wash out the metabolic by-products of physical exertion.

    For time:
    75x Thrusters (95#/65#)
    Do 7x push-ups at top of each minute

    Finish with a 2000m row or 3K run.

  • Clean 3x3 Strength

    (Squat) Clean 3 sets of 3

  • 31.4.2014 Strength

    BB Gymnastics

    1) 12 minutes to establish a 1rm Power Snatch. 60kg

    2) 12 minutes to establish a 1rm Power Clean & Push Jerk. 90kg

    Strength

    1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. 90kg
    1b) 5X3 Pendlay Rows – heavy, rest 45 sec. 90kg
    1c) 5X3 Split Press – heavier than last week, rest 45 sec. 50kg

  • 1.4.2014 Strength

    Strength

    1) Every 30 seconds for 5:00 (22 total reps): 2 Deadlift, 100kg

    2a) Kettlebell pushup with plat: 1x8, 2x5 15kg, 2x3 20kg 60 sec.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    2b) Strict Weighted Pull-ups: 1X8 @ 5kg, 2X5 @ 12kg, 2X3 @ 15kg – rest 60 sec.

    Notes: 2a & 2b should be performed in alternating sets.

    Metcon

    AMRAP 15'

    Push press 15kg 48 reps
    Run 200m

  • 2 x OHS from ground Strength

    Maksimi kakkonen OHS. Lähtö maasta

  • Ke 2.4. Strength

    Hyvät lämmöt päälle polevn/polvitaipeen takia ja sitten menoksi.

    A1) Back squat 5x3, min. 85% maksimista. (85% on noin 76,5kg)

    77,5, 80, 80, 82,5 ja 85kg. Outoa oli, että 85 ei tuntunut oikeastaan yhtään raskaammalta kuin 77,5? Tiukkoja settejä kaikki, voimat vaan vissiin kasvoi tehdessä :D

    A2) Back squat 5x10 tempo 2020

    Ihanat viisi settiä, tuli kyllä paha olo. Tangossa 50kg, olis ehkä voinut olla enemmänkin kun loppua kohden helpottui.

    B) Amrap 10, syke 177-187
    300m row
    10 burpee
    10 DB split clean (tosi outo???)
    10 DB push press

    Tää oli kiva, mutta hönkäilin liikaa. Käsipainot oli noin 12,5kg kappale ja toi rive tuntu aivan tosi hullulta?! Hieno tulos 2 kierrosta+300m+10 burpeeta.

    Loppuun pari eri vatsaliikettä, sitten loppui aika.

  • Crosstraining Workout

    Partner wod:

    1000m row -> Patner hold Kb OH 12km

    2rounds:
    30m Tandem Lunges Walk
    8 BOB Syncro
    60m plates

    1rounds:
    50 synchro sit up ball
    50 synchro Pull up band
    1min synchro hold sit wall plate 20kg
    1min synchro hold pull bar
    60 jump over partner plank

    1000m run

  • Strength - Deadlift, bench press, push press Strength

    Total 90min:
    WU: 1000m row, 3 rounds: 20 KB snatch 10kg, 10 situps, 10 air squat
    Mobility

    Deadlift on a plate, Wendler week 2
    Narrow bench, Wendler week 2
    Push press, Wendler week 2

    1000m row, mobility