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

  • 33100 Juoksuohjelma, Viikko 7 Workout

    Harjoitus 2. (Vapaaehtoinen)

    1 kierros:

    800m vauhdikas juoksu
    200m kevyt juoksu

    Matka 1km

    *

    E2MOM x 5-7

    200m kova juoksu

    Matka 1-1,4km

    Vauhdikas juoksu: on rentoa, ei puskemista. Pistää selkeästi puuskuttamaan, mutta pystyisit ylläpitämään vauhtia vielä ainakin 400m.

    Kova juoksu: juokse kovaa, vältä silti väkisin puskemista.Saa aikaan voimakasta hengästymistä.

    Kevyt juoksu: kevyttä hölkkää, tavoitteena saada sykkeet alas liikkeen aikana.

  • Partner WOD Workout

    Normal warm up

    Then 2 rounds
    10 beat swings
    10 ring rows
    10 box step ups

    Partner WOD:
    20 Strict pull-ups
    50 Kipping pull-ups
    80 Box jumps (30"/24")
    110cal / 85cal bike
    80 Box Jumps
    50 Kipping pull ups
    20 strict pull ups

  • Track (Pole Vault, Shotput, Running) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Pole Vault Sprinting Drills (2x20-30m, high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
    Pole Vault Plant Drills
    Pole Vault Takeoffs (6-steps)
    20xShotput Throws with 7.26kg (5-standing, 5-standing with foot change, 5-side full throws, 5-glide, glide:8.20m)
    4x80m Fast Runs on Grass (40m walk as rest)
    Pole Vault Gymnastics
    Some Jumping Rope + Static Stretching

  • Hateful eight deuce Workout

    on a running clock, Complete both workouts for a total time, including the break

    8 RFT

    3 minute break

    8 RFT

    Your score is the total time including the break

  • Deadlift Strength

    1x5 @70%
    3x3 @73-76-79%
    5x1 @82-85-88-x-x%

    • after each set: 7.5m HS-walk practice

    • The fnal two sets are left open. Based on feel.

  • Bicouplet 1 Workout

    21-15-9 reps for time of

    • Snatches
    • Chest-to-bar pull-ups

    ♀ 55 lb. ♂ 85 lb.

  • 3-25-14 Metcon 1 (Back Squats & GHDs) & Metcon 2 (Open 14.4) Workout

    Metcon 1:

    21-15-9: Back Squats (205lbs), GHD Situps
    Time - 8:28

    Metcon 2:
    Open WOD 14.4: 10 DL (135), 15 BJ (24"), 15 DL (185), 15 BJ, 20 DL (225), 15 BJ....Stopped after this round

    90 reps in 6 mins (total workout was a 12min amrap)

  • Weightlifting + strength Strength

    125 min

    1.WL
    Clean - 8-12 x 1-2 @ 65 % + 1 RM
    - 2 x 47.5-60
    - 1 x 62.5-67.5

    2.Strength
    - Back squat
    4x6x65
    - Trap bar DL
    - Leg press
    - Hip thrust
    3x12x60
    - Rear kick
    - Hamstrings
    - Abduction

  • Saturday Accessory and Cool down Workout

    Accessory Work
    2-3 sets
    8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
    45-60s side plank hold R/L
    rest 1-2 min

    Cool down
    2-3 min light cardio
    2-3 min upperback smash with roller
    2+2 min uppertrap with lacrosse ball against rig
    1 min cobra to downdog

  • Flight Simulator Toes to Bar Workout

    10-20-30-40-50 back down dups unbroken

    2-4-6-8-10 back down t2b