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

  • Työntävät osa 2 pystypunnerrus 3. vk Strength

    pystypunnerrus 8 x 4

  • 6.4.2018 nuoret Workout

    lepoja

  • Regular class Workout

    8:30-9:30

  • Metcon Workout

    • For Time:
    Double KB Thrusters (2X16/12Kg) 30 reps
    Plyo Box Jump Overs (60/50 cm) 40 reps
    Double KB Thrusters (2X16/12Kg) 30 reps

  • Accessory wod Workout

    5 sets:
    30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
    10 strict Knees to elbows
    10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

  • Warm up and WOD Workout

    400m row or run or 1000m bike

    3 rounds
    10 light weight KBS
    10 lightweight wallballs

    WOD
    50-40-30-20-10
    AKBS 50/35
    Wallballs 20/14

    *E2MOM
    5 burpees

    *burpees start at 2:00, 4:00, 6:00 etc.

  • 2/9/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 jing jang
    20 single under
    30 bicycles

    Metcon/*Rx(30)
    Make up missed wod or
    20 minutes of cardio of choice
    3x5 bench/strict/squat(use wendler for reference)

    Finisher
    2 min bf stretch
    50 alt leg raise

  • Rameur endurance Workout

    3 rounds:

    Break basé sur le temps qu’il vous a fallu pour compléter l’intervalle précédent
    Rameur 250m
    Break
    Rameur 500m
    Break
    Rameur 750m
    Break

  • Gymnastic Complex Workout

    For Time:
    50/40 Calorie Row
    40/30 Calorie Ski Erg
    30/20 Calorie Assault Bike

    Every 1:30, to include the 0:00:
    5 Toes to Bar
    3 CTB Pull-Ups
    1 Bar Muscle-Up
    3 CTB Pull-Ups
    1 Bar Muscle-Up

  • Open box A 5/02/18 Strength

    E3MOM, for 6 minutes (2 sets):
    Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
    (3 second pause in dip, 3 second pause in receiving)

    immediately followed by. . .

    E3MOM for 6 minutes (2 sets):
    Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
    (2 second pause in dip, 2 second pause in receiving)

    immediately followed by. . .

    E3MOM for 6 minutes (2 sets):
    Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
    (1 second pause in receiving)