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

  • Aerobic work Workout

    Morning: 25 min
    Run for 25 min
    3.9 km, 145/166
    6.27/5.28 min/km

  • TTP Strength 8.9.2016 S3/ week 3 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 20 min
    Progressions

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    A. Power clean – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.

    B. Snatch – build to a heavy double (2) for the day
    25 35 40 45

    2.Conditioning
    A. 5 x 7 minute (continuous) intervals as follows:
    2min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    90 sec (hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    1 min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    30 sec (very hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)

    AMRAP
    400m run
    20 pull ups > 15
    30 wall balls @ 9/6kg (20/14lbs) > 10 lbs
    20 front rack walking lunges @ 60/40kg (135/95lbs)
    30 KB swings @ 24/16kg (53/35lbs)
    Max calorie assault bike in the remaining time (if any)

    Results: 2 lunges, 8 lunges, 8 lunges, 8 lunges, 13 lunges
    168/182

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Death by push ups Workout

    First minute 1 push up
    Second minute 2 push ups etc.

  • Row&ski Workout

    1 km each One after the other with slow speed

  • Endurance workout 250 reps Workout

    50 deadlift @50 kg
    50 sit-ups
    50 burpee
    50 strict pull-ups
    50 air squat

  • metcon Workout

    100 squats
    50 pushups
    50 situps
    100 squats

  • CFB 160923 Workout

    #MetCon | 30 reps (40/30 kg) for time of:

    • deadlift
    • clean
    • front squat
    • jerk
    • snatch
    • overhead squat

    cap time: 18’

  • Oly Workout

    power snatch 40-80kg 1-3 toistoa
    power clean 80-100kg 3 toistoa

  • Aerobic work Workout

    Aerobic work
    Run for 30 min
    31.30, 5 km
    6.16 min/km
    140/156

  • Weightlifting Strength

    120 min
    WU for 15 min

    1.Weightlifting - Jyrkin ohjaus
    A. Snatch high pull + muscle snatch + power snatch + snatch with no feet movement + snatch
    15 15 20 22,5 25 27,5 30
    B. SHP + PS + SWNFM + S
    32,5 35 37,5 40
    C. SHP + SWNFM + S
    42,5
    D. SWNFM + S
    45
    E. Snatch
    47,5 50 52,5 54,5 PR! :)

    2.Strength
    [Clean] + [walk + front squat] x 6
    45 55 60 65

    3.Cool down
    5 min assault bike