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

  • 9-27-14 Sprint Intervals - 60s Workout

    Sprints - 60m - on grass - 9x60m - 8.4, 8.03, 7.97, 7.87, 7.75, 7.65, 7.76, 7.85, 7.97

  • 5 rounds of: Doumbell Bench Press 6-10, Toes To Bar x 10, Clean x 5, Front Squat x 5 Workout

    5 rounds of:
    dumbbell bench press 6-10 reps
    toes to bar 10 reps
    clean x 5-6 reps
    Front Squat 5 reps

  • WOD 8.9.2014 Workout

    400m row
    15 lunges (each leg)
    15 ring row
    15 thruster
    15 K2E
    15 box jumps
    15 wall ball
    5 x 10m sprint

  • Olympics & strength Strength

    Total 130min
    A. WU: 500m row, 2 rounds: 20 abs, 20 backs, mobility
    B. Olympics / Jyrkin tunti
    Tankojumppa

    1. RV samoille jaloille + työntö 2+1
      15 15 25 30 35 40 1+1 42.5

    2. RV riipusta, mahdollisimman korkealta + raaka työntö 2+2
      25 30 32.535 37.5 40 1+1 42.5

    3. Tempausveto koroke jalkojen alla, painoa lisäten 6+5+4+3+2

    4. Hyvää huomenta 5x10-4, tempauspainoin

    5. Shoulder press max + volyymi

    6. Ring dips 2, 3, 3, 5 (ykkösinä)

    D. Post WO 500m row

  • Strength Strength

    Total 90min
    A. WU 500m row, 20 abs & 20 backs, mobility

    B. Strength HBBS
    Nousu 5 max + pysäytyskyykky + 2 x volyymi

    Pakara-askelkyykky 4x12x2x10kg / jalka

    Jännehyppy 5x5

    Vatsat 4x15
    Weighted situps 15kg, puolapuut, lisäpaino linkkuveitsi 6kg KB, X-kierto penkiltä

    D. 500m row

  • Skills & Metcon Workout

    Total 75min
    A. WU 500m row, 150 DU, mobility

    B. Skillwork for 45min
    1. KPU practice for 35min
    Including 30 pull-ups for time: 3.20

    1. HSPU practice for 10min, on 1 & 2 abmats

    C. Metcon
    3000m row
    12.56, ka. 2.09.04/500m, avg/max HR 177/187

    D. Post WO 500m row

  • Olympics & strength Strength

    Total 100min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, mobility

    B. Olympics
    Tankojumppa

    1. Rinnalleveto pukeilta up to max 6 x 3-1

    2. Muutama työntö ykkösinä, 4x1

    3. Tempausveto 5cm koroke jalkojen alla 5x 4-6 90-110% te

    4. Vatsaa, kylkiä, taivutuksia 4x15:
      weighted situps 15kg, X-kierto penkiltä, puolapuut, kahvakuulataivutus

    D. Post WO 500m row

  • Strength & Skills Strength

    Total 105min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wall ball, mobility

    B. Strength
    1. Vauhtipunnerrus edestä up to max + 2 x pitkäsarja

    1. Kyykky tak nousu 5 max

    2. Kyykky kulmastoppppari nousu max > vaihdettu hyvää-huomenta -kyykky yhdistelmään
      5x30 5x35 5x40 5x40 5x42.5

    3. Tankojumppaa: tempausveto-hyppy + tempaus 2+1

    D. Post WO: Rauhallisia spurtteja 20-30 m + kävelyitä
    10 x 30m

    C. Skillwork
    KPU practice for 15min
    Quality & reps
    Sarjat x 4, toistot 11, 10, 8, 8

  • Tabata - Manmakers Workout

    20 secs of work and 10 seconds of rest for 8 total rounds.
    Work sets will be man-makers. With a dumbbell in each hand, from the standing position, squat down, step out and perform a push-up, do one renegade row on each hand, then step forward and perform a clean to a thruster.
    Only record fully completed reps in each working round. Your score is the total number of reps completed over the 8 rounds.

  • Feeks Workout

    For time:

    • 2 x 100-meter shuttle sprint
    • 2 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 4 x 100-meter shuttle sprint
    • 4 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 6 x 100-meter shuttle sprint
    • 6 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 8 x 100-meter shuttle sprint
    • 8 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 10 x 100-meter shuttle sprint
    • 10 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 12 x 100-meter shuttle sprint
    • 12 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 14 x 100-meter shuttle sprint
    • 14 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
    • 16 x 100-meter shuttle sprint
    • 16 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells