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

  • Painnonnostokilpailu Strength

    Opiskelijoiden SM-kilpailut Tampere, rentosarja
    Kilpailupaino 57.85kg (aamupaino 58.0kg)

    Total 90min
    A. WU 500m row, 50abs&backs, mobility, BWU

    1. Tempaus verryttelynostot

    Kisanostot 35, 38, 40 - kisaennätys

    1. Työntö verryttelynostot

    Kisanostot 50, 52, 52 - 52 ei lukkiutunut suorille käsille

    Yhteistulos 40 + 50 = 90, Sinclair-pisteet 126

    1. sija rentosarjassa (3 osallistujaa :) )

    D. Post WO 100 abs&backs, olkapäät 3x20x2x3kg, 1000m row

  • Clean & Jerk Strength

    Työntö max

  • Clean Strength

    Pyramid, teknik träning

  • 17112014 Strength

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    20 minute AMRAP of:

    50′ HS Walk
    50 Split Jumps (each jump = 1 rep)
    500m Row

    ZAJĘCIA o 7.00:

    Tydzień z ŁGG

    Blok MOBILITY - 15 min minut

    then:

    15 min to FIND 1RepMax OHS

    then:

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

  • Courtesy of Daniel Tyminski Workout

    Every 2:00 for 12:00 (beginning at 0:00):

    8 Clean & Jerks (anyhow) 135/95#
    8 Bar Facing Burpees

    Every 2:00 beginning at 14:00 for as long as possible or until 30:00:

    10 Clean & Jerks (anyhow) 135/95#
    10 Bar Facing Burpees

  • shoulder press Strength

    5 x 75%, 3 x 85%, 1 x 95% + 2 PR attempts

  • 7 rounds of: Deadlift Bodyweight x 11 reps, Sprint 100 meters Workout

    7 rounds of the following:
    Deadlift Bodyweight (135 lbs) 11 reps
    Sprint 100 meters

  • 11-17-14 Front Squats, Deadlifts, DUBs, Sled Push Workout

    Frnt Squats - 3x185, 3x215, 3x235, 3x255, 3x275, 1x295
    Deadlifts - 3x225. 3x275, 3x365, 3x415, 3x435
    4 Rnds - 40m sled push (350lbs), 30 DUBs, 5 Hng Clns (175lbs)
    DUBs - 30 x 8

  • 11-18-14 Row, Back Squats Workout

    Back Squats - 2x185, 2x22, 2x275, 2x315, 2x335, 2x355, 2x375, 1x385
    More Back Squats - 5x315lbs
    Row - 1000m - 3:44

  • WOD 19.11.2014 Workout

    5 rounds of
    1min work
    15 swing
    ME target burpee
    1min rest