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

  • PK-treeni-info VK 2 Workout

    PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

    On hyvä, jos tällä viikolla pystyt suorittamaan 3-4 PK-treeniä.
    Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella.

    Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

  • OPEX 29/10/2014 Workout

    A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins

    B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3

    C. accumulate 5mins FLR on rings

    Row 30sec 97% effort
    rest walk 3mins x 4

    rest 6mins

    Run 200m 97% effort
    rest walk 4mins x 3-4sets

    Notes:
    – build per set on BS does not need to be a 1rm just tough
    – record total time for 5min accumulation of FLR
    – make sure proper warmup for running

  • OPEX 1/11/2014 Workout

    A. Power clean – build to 1RM

    B. CGBP – build to 1RM (hands no more than 16″ apart)

    C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

    +

    90 min Hike unplugged!

    Notes:
    – Workout scored as ratio of A:B
    – Report repetitions per arm on C
    – Post scores to comments below

  • OPEX 10/11/2014 Workout

    A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed

    B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins

    C. AD 1min 90% aero; rest 1min x 5 all same pace

    +

    AD 30mins every 5mins do 30sec 45sec side plank both sides

    Notes:
    – get in warm up and move smoothly through the Back squat
    – make sure the weight for the PC is snappy and good form if not drop the weight
    – AD 1min work must be repeatable do not go threshold
    – easy AD ride
    – flush out day – 3 day deload from end of this week

  • 5 rounds Workout

    5 Strict C2B
    5 Strict HSPU
    Rest 2min...

    (+9kg vest)

  • Deadlift 5-5-5+ Strength

    Deadlift
    • 5 reps at 60% of 1RM
    • 5 reps at 70% of 1RM
    • 5+ reps at 80% of 1RM

  • 10/31/16 QES Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
    -DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
    -Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    Dynamic Warm Up
    Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
    Core work: 3 Rounds
    30-50 Sit ups
    2 Min Plank Hold

  • Squats, situps and jump rope Workout

    50-40-30-20-10 for time:
    air squats
    sit-ups
    double unders (or 3x single unders)

  • EMOM 18 Workout

    Min 1 - 12 calorie rows
    Min 2 - 10 Wallballs 10kg
    Min 3 - 50 double unders or 100 skips

  • 130516 Workout

    1. Conditioning
      "Wise Men"
      AMRAP 3:
      Macho Man (155/105#)
      Rest 3:00
      AMRAP 3:
      Macho Man (185/135#)
      Rest 3:00
      AMRAP 3:
      Macho Man (205/145#)
      *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

    2. Gymnastics Conditioning
      Choose one of the following:
      A. 3 sets of 18 unbroken Strict HSPU
      B. 4 sets of 15 unbroken Strict HSPU
      C. 5 sets of 12 unbroken Strict HSPU
      D. 6 sets of 9 unbroken Strict HSPU
      Rest as needed between sets

    3. Conditioning
      9 Rounds:
      1:40 on, :20 off
      Rest 2:00 after Round 5
      Record meters for each round.
      *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.