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

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwor: KPU practice for 20min

    D. Metcon
    1. "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    1. "07102014" 4 sets: in 2 min complete AMRAP of: 350m row, ME DU Rest 2 minutes between sets Your score is the least amount of DU's achieved Result: 35, 169/188 Rounds: 35, 38, 41, 37 171/185, 172/188, 174/188, 172/187 Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • 9.12.2024 Bike Warmup Workout

    Warm-up

    BikeErg warm-up
    3:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    3 Rounds
    0:20 @ 100% MAP5 (hard)
    0:40 @ 50% FTP20 (easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Superkids 7-9v ja 10-13v taito Workout

    • reaktiolähtöjä ,

    Läpsystä hernepussin hakua

    Lähtöasento voi olla eri:
    vatsaltaan, selältään, pää meno suuntaan, pää toiseen suuntaan jne jne.

  • 11.5.2018 nuoriso Workout

    Leppee

  • Sunday fun day Workout

    Sunday fun day 1:00-3:00

  • Rush Workout

    3*
    9* Sqt Snatch 50/30kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    7* Sqt Snatch 55/35kg
    15m HSW / 10* walk to wall

    3' rest

    3*
    5* Sqt Snatch 60/40kg
    15m HSW / 10* walk to wall

  • WOD 30/07/19 Workout

    21-15-9

    KB AS 32/24

    Chest to bar

    every Rnd 10/7 cal bike

  • Death By Thrusters Workout

    Pre-WOD:
    - Work up to a heavy Thruster

    WOD - Thrusters (#95/65)-On the Minute, Every Minute:
    Minute 1: 1 Thruster
    Minute 2: 2 Thrusters
    Minute 3: 3 Thrusters
    etc.....until failure*

    *At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

    Post:
    50 GHD Sit Ups
    100 Situps

  • Competition Strength

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets

    (LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

  • Competition Strength

    B.
    Every 2 minutes, for 20 minutes (10 sets), of:
    Snatch from Blocks x 1 rep
    (set the blocks at knee height)

    Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.