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

  • 14.3.2025 Open Workout 25.3 Workout

    TBA..

  • Open 25.3 Workout

    Julkaistaan myöhemmin.

  • PT Group 31.10. klo 17 Workout

    LÄMMITTELY
    Dynaaminen liikkuvuus
    2 kierrosta, 45s./liike/puoli
    1. Jefferson curl
    2. Kasakkakyykky oik. & vas.
    3. Tuulimylly oik. & vas.
    4. Askelkyykky etujalka korokkeella oik. & vas.
    5. Dynaaminen pakara ja lonkankoukistaja oik. & vas.
    6. Nilkan liikkuvuus oik. & vas.

    VOIMA
    Liikepari 1, 3 kierrosta
    a) Takakyykky x 8-10
    b) Rullan kanssa lonkan koukistus ja sisäkierto x 6/puoli

    Liikepari 2, 3 kierrosta
    a) Kulmasoutu tangolla x 8-10
    b) Tgu x 3/puoli

    TABATA
    20s./10s.
    a) wall ball
    b) vatsarutistus pallon kanssa

  • 6.2.2025 Weightlifting HEAVY-MAXIMAL WEEK 7/8 Workout

    WARM UP 10min

    5+5× HIP AIRPLANE

    10m+10m 1-ARM OH WALKING LUNGE *plate

    20× BAND PULL APARTS

    5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

    15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

    --

    video: HIP AIRPLANE 8:31

    video: 1-LEG RDL with PELVIC ROTATION

    video: FROG STRETCH

    video: ACTIVE HIP INTERNAL ROTATION 0:47

    SNATCH + SNATCH from ABOVE KNEE *TC 15-20min
    2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

    CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *TC 15-20min
    *split jerk to the other side on the next set
    2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min

    video: MUSCLE SNATCH

    video: DROP SNATCH

    video: MUSCLE CLEAN

    video: TALL CLEAN

    video: TALL SPLIT JERK

  • Barbara Workout

    W/U- 800m run
    2 rounds
    15 walls balls
    10 pull ups

    WOD - "Barbara"
    5RFT
    20 pull ups (half kipping, half w/black band)
    30 push ups
    40 sit ups
    50 squats

    Rest 3 mins between rounds

    Work time: 27:57

  • Deadlift/GHD/KB Swings Workout

    W/U – 3 Rounds
    20m Broad Jumps
    20m Soldier Walks
    10 Wall Balls

    Strength – Dead Lifts
    5x45% 115
    5X45% 115
    5X75% 180
    5X85% 205
    3-5x90% 215x2
    3-5x90% 215x3
    very tired...prob from Donny earlier in the week

    WOD – Row 500m
    10-9-8-7-6-5-4-3-2-1
    KB Swings (20kg)
    GHD Sit Ups
    11:15

  • Company PT Workout

    Run 800m
    Circuit training
    3 min each station
    tire flips
    ammo can lifts
    burpees
    600m run
    russian twists
    mountain climbers
    run 800m back

  • Pullups/ropes/clean and jerk Workout

    W/U –
    10 Passovers w/ PVC
    Did not do rest of warmup to rest Achilles

    Strength / Skill –
    Pull Ups
    Strict – Max Amount = 7
    Kipping – Max Amount = 6
    Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

    WOD – 1 Min Max Push Ups then
    Immediately start 5 Min AMRAP
    20 Slam Balls (sub situps)
    1 Rope Climb
    Rest 2 Min
    5 Min AMRAP
    20 Wall Balls w/ Slam Ball (sub GHD)
    1 Rope Climb
    Immediately start 1 Min Max Push Ups

    77+5

    Worked on clean and jerk complex for competition. did 95 3 times

  • Donny Workout

    Warmup
    500m row
    3 rds
    10 goodmornings (35)
    10 GHD back extensions
    10 med ball cleans (14)

    Donny
    21-15-9-9-15-21
    Deadlift (135)
    Burpees

    15:04 Rx

  • Cleanup Chipper Workout

    800m run
    10 snatches (75% BW = did 65)
    20 HSPU (did on box)
    30 back squats (75% BW = did 85)
    40 box jumps (20)
    50 burpees
    800m run
    24:15