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

  • PT Group TI 22.8. 11 & 18.30 Workout

    LÄMMITTELY
    Circuit
    2 kierrosta, 60s./20s.
    1. Mittarimato kierrolla
    2. Tuulimylly oik.
    3. Tuulimylly vas.
    4. Vaaka kuminauha polven ympäri oik.
    5. Vaaka kuminauha polven ympäri vas.
    6. Rangan ojennus-pyöristys rullan päällä

    EMOM 15
    Opetellaan ensin liikkeiden tekniikat
    12-15x maastaveto KK
    10-15x Slam ball olalle + paiskaus
    16-20x Gorillasoutu
    6-8 kcal hiihto/soutu/pyörä
    Lepo

  • SPCOM04092019 Workout

    A.
    50 du
    20 ohs w , plates
    15 down & up
    20 s. walk
    50 du

    mobiliy con PVC per snatch

    B.
    Ogni 2' per 6' (3 set)
    Snatch Press x 5 rep

    poi

    Ogni 2' per 4' (2 set)
    Snatch Press x 3 rep

    poi

    EMOM per 8' (8 set)
    Snatch Balance x 4 rep
    tenere la bottom per 3"

    C.
    Ogni 2' per 6' (3 set)
    Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

    poi

    Ogni 2' per 16' (8 set)
    Snatch

    Sets 1-2 = 2 rep @ 70%
    Set 3 = 2 rep @ 75%
    Set 4 = 2 rep @ 80%
    Set 5 = 2 rep @ 85%
    Set 6 = 1 rep @ 90%
    Set 7 = 1 rep @ 92%
    Set 8 = 1 rep @ 95%

    D.
    For max reps:
    30 " GTO Max rep
    Rest 15"
    45" di Bar-Facing Burpees

    Rest 90" e riopetere per 4 rnd

    E.
    3 rnd
    Stiff Leg Deadlifts x 10 reps (trovare un carico adeguato)
    Rest 2 minutes

    F.
    TEAM WOD AMRAP 18'
    20 DEVIL P. ONE ARM
    4 ROPE CLIMB
    30 TTB
    40 CAL. BIKE
    20 RING DIP

    G
    6' W. UP
    TEAM WOD AMRAP 18'
    30 CAL. ROW
    30 P. SNATCH
    60 DU
    30 FRONT RACK W. LUNGES
    30 MB BOX STEP ON HIGH

  • VESTA CF 2.0 Workout

    EMOM 10'
    even
    double under
    odd
    3 heavy deadlift @120/65

  • Competition Workout

    B.
    I.
    Every minute, on the minute, for 5 minutes:
    High Hang Snatch x 1 rep @ 70%
    (perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

    Rest 60 seconds, and then…

    II.
    Every minute, on the minute, for 5 minutes:
    Snatch from 2″ Below the Knee x 1 rep @ 75-80%
    (always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

    Rest 60 seconds, and then…

    III.
    Every minute, on the minute, for 5 minutes:
    Snatch x 1 rep @ 80-85%

  • Competition Workout

    C.
    Five sets of:
    40/30 Calories of Assault Bike
    7/5 Ring Muscle-Ups
    Rest 90 seconds

    *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

  • 15 min AMRAP ladder - DB snatch and ring dips Workout

    Warmup:
    3 sets
    15 wall balls (14)
    10 pushups

    Strength: Worked on back squat form
    2x5 (45)
    1x5 (65)
    1x5 (85)
    1x5 (105)

    WOD:
    15 min AMRAP Ladder
    2 DB Snatches (25)
    2 Ring Dips (blue band)
    4,6,8...
    16+28

  • ETU KYYKKY 6x5 Strength

    Etukyykkyjä:
    lämppä 3x7
    Työ osuus 6x5 (Max 70%)

  • yläkerta Strength

    Yläkroppatreeniä tarkoituksena saada sitä pitoa ykäselkään

  • Gollum Workout

    3 Rounds for Time :

    ► 25 PowerClean
    ► 02' rest

  • 7 rds forward roll/wall walks/TTB/box jumps Workout

    Warmup:
    800m run
    2x 10 squats, pushups, situps

    WOD:
    7 rds
    3 forward rolls
    5 wall walks (did first set, then scaled)
    7 TTB (a few, mostly KTE)
    9 box jumps (Rx 24")

    28:40
    May have done an extra set, but if so...:)