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

  • Endurance Class Workout

    2 Rounds

    In 3 minutes
    500 m Row
    Then max reps alt. KB/DB snatch 53/35

    1 min Rest

    In 3 minutes
    200 m Run
    Then max reps alt. Pistols (scale to alt lunges holding WB or slam ball, you can hold weight any way you choose)

    1 min Rest

    In 3 minutes
    30 Box jump overs 24/20
    Then max reps DU ( scale singles 3:1 )

    Score is total reps

  • TEAM WOD Workout

    In teams of 2:

    100cal Row/Ski/Assault bike
    12 DB snatch 22,5/15kg (both arms = 1rep)
    10 Burpee over DB
    3min Rest

    100cal Row/Ski/Assault bike
    12 Double KBS 16/12kg
    10 Double KB front rack walking lunge 16/12kg
    3min Rest

    100cal Row/Ski/Assault bike
    12 SDHP 30/20kg
    10 WB 9/6
    3min Rest

  • Köysikiipeilytekniikka tai lisäpainoleuka Strength

    -Harjoittele köysikiipeilyä

    Tai

    3 x 3 lisäpainoleuka

  • Aerobic work + gymnastics + strength Strength

    AM: 90 min
    1.Aerobic work for 85 min
    A. 4 rounds of:
    5 min run
    5 min row
    5 min bike
    5 min ski
    HR 128/142
    B. Mobility for 5 min

    PM: 110 min
    Warm up for 15 min + 30 m HSW
    1.Gymnastics
    A. Butterfly chest to bar practice for 25 min
    - Box drills 2 x 10 reps
    - Singles 9 x 1 reps
    - CTB + kip swing 6 x 3 + 3 reps

    B. Butterfly pull ups for 10 min
    - 10 9 9 7 = 35 reps

    2.Conditioning
    A. Every minute on the minute for 10 minutes:
    Even: 12 Cal Row
    Odd: 8-10 UB Toes to bar > 12 12 12 12 12

    3.HSPU Strength:
    A. 3 sets:
    ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
    - 10 kg Rogue plates -7 6 5 reps
    Rest 15 s.
    6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
    Rest 2 min

    4.Sled sprints - not done

  • push jerk Workout

    10 min
    Every 2 mins
    2 push jerk
    1 split jerk

    Rest 3 mins

    "Grace"
    30 clean and jerk

  • Bootcamp-treeni 057 Workout

    100 leukaa aikaa vastaan

    Skaalaa kumpparileuaksi.

  • THURSDAY PROGRAMMING Workout

    Follow Thursday programming if you did 21.1 on Friday

  • Lördag 11/4 2020 Workout

    Partner wod
    6min amrap
    Tire flips, you go I go
    1min rest
    6min amrap
    250/200m row, partner amrap burpees
    1min rest
    6min amrap
    50m d-ball carry, you go I go
    1min rest
    6min amrap
    200m run, partner amrap squats

  • CLEAN AND JERK 6 Workout

    Thursday 19th July 2018

    CLEAN AND JERK

    Performance
    Every Minute on the Minute x 10:
    Clean + Jerk

    Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift.

    Fitness
    Every Minute on the Minute x 10:
    1 Power Clean + 1 Front Squat + 1 Jerk

    Use the first few sets to build, planning to make 4-6 reps at around 90% of last week’s best lift before dropping weight for the final 1-2 reps.

    Post loads to comments.
    Exposure 6 of 8

    Performance
    For Time:
    250m Row
    9 Push Jerks 185/125
    18 burpees
    500m Row
    6 Push Jerks
    12 Burpees
    750m Row
    3 Push Jerks
    6 Burpees

    The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay.

    Post time and Rx to comments.

  • Loppujumppa Workout

    3 kierrosta:
    20 x Kahvakuulatempaus
    2 x sprintti rigin ympäri