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

  • Spicy Workout

    For time:
    10-9-8-7-6-5-4-3-2-1
    OHS
    Burpees over bar

  • Triss Workout

    3 Rounds of
    21 C2B Pullups
    12 Power Clean & Jerk 60/40kg

    timecap 8min

    5min rest

    2 Rounds of
    500m Row
    25 Burpee over rower

    timecap 7min

    5min rest

    For time:
    50 Wall Balls
    50 Deadlifts 85/60kg

  • 10 kierrosta: assault bike / GHD-istumaannousu / GHD-selänojennus Workout

    10 kierrosta aikaa vastaan:

    • 10cal Assault Bike
    • 10 GHD-istumaannousu
    • 10 GHD-selänojennus

  • 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