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

  • Starting Strenght Workout B Workout

    Day 8
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    15 -> 82,5 kg +2,5

    Shoulder Press 3 sets x 5 reps
    15 -> 35,0 kg

    Power Clean 5 sets x 3 reps
    14 > 40.0 kg --->2,5

  • 5/3/1 Strict Press (Cycle 3 - Week 2) + Row Workout

    Warmup:
    Max Unbroken double under attempt for 5-10min
    + new PR at 112 unbroken!

    Strict press:
    3 x 105
    3 x 120
    4 x 140

    Assistance:
    Strict pull ups
    4 x 10

    Ring dips:
    4 x 8

    Conditioning:
    Row 1km (3:45)
    5 min of 30w/30r max effort (avg watts 401)

  • 4-19-2012 Workout

    25 DU
    20 TTB
    800M Run (up hill/down hill)
    30 HSPU
    800M Run (up hill/down hill)
    25 DU

    Finisher: 3 rounds of 1 minute all out power kicking techniques with a 1 minute rest in between
    IE: front kicks, side kicks, round house, flying jump kicks, spinning back kicks, push kicks, knees....etc

  • Clean Up Workout

    For time:
    7 rounds
    3 power cleans - did 1 #85, 3 rounds of #75, 4 rounds of #65
    4 HSPU - did them leaned over a box

  • 5/3/1 Squat Day (Cycle 6 - Week 2) Workout

    Squat Cleans
    135, 185, 225, 235, 245, 250, 255 (PR)

    Squat:
    3 x 240
    3 x 275
    5 x 315

    Assistance:
    Dimmel Deadlifts:
    8 x 315
    8 x 345
    6 x 390

    OH Squats:
    5 x 95
    5 x 105
    5 x 115
    5 x 135

  • 30min amrap: SkiErg / raaka rive riipusta / Assault Bike / thruster / GHD / push jerk Workout

    30min amrap:

    (N 42,5kg / M 60kg)

    Tankoliikkeisiin yksi toisto lisää joka kierroksella. Kaikkien toistojen on tultava UNBROKEN tai harjoitus päättyy. Skaalaa painoja tarvittaessa, jotta saat tehtyä harjoituksessa täydet 30min.

  • GYM WARS Workout

    WOD #1 : 4 min AMRAP
    5 squats with 20kg plate
    5 overhead sit ups with 20kg plate
    10mtr shuttle

    Score 7 rounds

    WOD #2 : 4 min AMRAP
    400mtr run (x1)
    Burpee pullups (for remainder of time)

    Score 26 reps

    WOD #3 : 4 min AMRAP
    Lateral jump (over 3 plates) x 10
    5 x Wall Ball @10kg (minimum 8 feet high)

    Score 8 rounds 10 jumps

  • Monday Morning Sweat Workout

    Strength

    3 x 5 Deadlift (did 90kg, wasn't feeling very strong)

    WOD - 10 minute AMRAP
    2 x laying on ground with feet against wall, pull up to standing and touch wall using rope suspended overhead
    10 x pushup
    100 mtr shuttle

    Completed 7 rounds

  • Bench Press Workout

    Bench Press

  • trail run Workout

    walked to the trail, ran 2 loops, walked home for a cool down

    4.01 miles
    7:17 min/mi pace