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

  • DT Imported Workout

    DT

    5 Rounds

    12 Deadlift 155/105

    9 Hang Power Clean 155/105

    6 Push Jerk 155/105

    I did 70lbs. There were 2 options 2day & in a sleepy grog, confused 2 of the movements. I thought there were 9 power cleans, not 9 HPC's. So, I mod'ed the weight & the movement apparently. :( Such a goober @ 6am, I am. Still, i liked this wod & believe it would have been even more difficult w/HPC's.

  • Weightlifting + strength Strength

    130 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 80-85 % / 0-0.5 reps in the tank
    - 40 42.5 42.5 42.5

    B. Snatch consistency work
    Every 2 minutes x 3
    2 Snatch x 80-85 %
    - 45 47.5 50

    2.Front squat
    4x77.5 % 62
    4x82.5 % 66
    4x87.5 % 70
    - New set every 3 minutes

    3.CTB
    E2MOM x 5:
    7 CTB
    Easy bike b. s.

    4.Accessory
    EMOM12:
    1) 16 Double KB front rack walking lunges 2 x 16 kg
    2) 15 quad. extensions - 20 25 25 kg
    3) 8 hamstring curls - 10 kg
    4) rest

  • Treeni 1. Push, pull & rotation Workout

    Lämppä:

    • 5min hiki pintaan esim soutulaitteella tai kuntopyörällä

    3 kierrosta:
    - 10-15 Shoulder pass kepillä (eli viedään keppi suorin käsin pään yli etupuolelta takapuolelle ja takaisin = 1 toisto)
    - 10+10 kevyillä käsipainoilla pystypunnerrus (yksi käsi kerrallaan)
    - 5 mittarimato + punnerrus ala-asennossa
    - 10 rengassoutu
    - riipunta tangossa 20 sekuntia

    Treeni

    3-4 kierrosta:
    - 10+10 Single-arm dumbbell Z-press (pieni pito yläasennossa)
    - 10+10 Chinese dumbbell row
    - 10-15 Yoga push up
    - 8-12 SIngle arm ring row (mitä pystympi asento sen kevyempi. Tarkoitus pitää lapa aktiivisena koko liikkeen ajan)
    - 10+10 Plank dumbbell pull-through (painoa pitää saada liikutettua, mutta saa olla raskaahko)
    - 10+10 Dumbbell windmill (kevyehkö paino. arviolta 7.5-10kg)

    Videot:

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-15 GHD hip extension
    10+10 Db row

  • Amrap8 Workout

    15 kcal bike
    10 OHS

  • Main site Friday 250829 Workout

    For time

    ♀ 65 lb
    ♂ 95 lb

  • Crescendo Workout

    Pre-Wod:
    -Find 1RM Back Squat: (215#)

    6 Minute Ladder:
    -1 Thruster 135/95
    -1 Bar Muscle Up (pull up/dip)
    -2 Thrusters
    -2 Bar Muscle Ups
    -3,3 4,4 etc...

    Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

  • 20.1.2020 Masters SM Workout

    EMOM 8

    2 x Tempaus 73%

    Tempausveto (2 sek stoppi 5cm irtilattiasta)

    5x2x85%, 5x3x90%

    Stopilla takakyykky

    5x2x68%, 5x3x73%

    Lisät:

    3 x 10+10 Yhden jalan maastaveto
    3 x max jalannosto riipunnassa

  • Ninjat 14-16v Voima Strength

    Deadlift 5 x 5

  • Voimistelut for quality Workout

    5 rounds for quality:

    1. 6-10 hspu
    2. 6-10 pullup/c2b/muscleup

    Choose the move(s) you want develop,
    you can do strict or kipping.