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

  • Olympics, skills & metcon Strength

    105 min
    Warm up
    A. Skillwork: HS/HSW practice for 15 min

    B. Every 90 sec, for 15 min (10 sets):
    Snatch x 1 rep
    25 27.5 30 32.5 35 35 37.5 37.5 40 42.5 x x

    C. Every 90 sec, for 9 min (6 sets):
    Clean & jerk
    25 35 40 45 50 55

    D. 3 sets of: seated strict shoulder press x 3-4 reps
    4x30 3x32.5 3x32.5

    E. 5 sets of:
    HSPU 5 kg plates x max reps: 9,9,8,7,6 = 39
    Row 700 m
    Total time: 22.10
    157/169

    rest 5 min

    F. C. fron Invictus January 24 2015
    Complete rounds of 12, 9 & 6 reps for time of:
    125 lb OHS > 30 kg
    C2B
    Results: 3.29, 3.10, 2.51 = 9.30
    Total HR 156/185

  • Muscle ups & more 120719 Workout

    Amrap 10
    3 Ring muscle ups
    10 push ups
    15 squats
    50 double unders

  • Arnold G6 Workout

    Podipilding

  • Soutu + valakyykky Workout

    Pariwod aikaa vastaan:

    Molemmat tekee 5 kierrosta, toinen tekee, toinen lepää

    Super kids

    100 m soutu + 10 valakyykkyä (kumppari/ tanko)

    Ninjat:

    200 m soutua + 10 valakyykkyä (15/20 kg)

  • NK CrossGym 20151102 Workout

    EMOM 24 (8r)
    ----------------------------
    - 1 min. 5x Sotts Press (30kg)
    - 2 min. 10x PullUp 5x Strict HSPU
    - 3 min. 10x Gobblet Squat (28kg) 5x T2B

  • EMOM 9xFront Squat Strength

    9x1 front Squat + 1 3" Paused Front Squat + 1 Front Squat @75% 1RM

  • Pause overhead squats Strength

    Focus: Pause Overhead Squat 5x1

     5 second Pause in the hole. Add weight each round.

    Metcon: 3 RFT

     10 Hollow Rocks

     20 MB Sit Ups 20/14

     30 Russian Twists 20/14

     20 Back Extensions

     10 V Ups

     

    Score: Time

  • 11-5-15 Sprints (60m, 150m) Workout

    60m - 7x60m - 7.85, 7.43, 7.41, 7.35, 7.45, 7.38
    150m - 1x150m - 20.88

  • HSP & Invictus January 20 2015 Strength

    105 min
    Warm up

    A. Skillwork: HS/HSW practice for 10 min

    B. HSP week 3, day 2
    Back squat 10x50 10x52.5 8x57.5 8x60
    Front squat 5x45 5x47.5 5x52.5 5x52.5

    C.
    For times:
    C1.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.33
    When the clock reaches 6:00, complete the following…

    C2.
    Three rounds for time of:
    135/95 lb Push Press x 12 reps > 35 kg
    Toes to Bar x 12 reps
    Result: 1.47, 2.19, 2.48 = 6.54
    When the clock reaches 12:00, complete the following… > 15.00

    C3.
    Three rounds for time of:
    135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
    30″/24″ Box Jumps x 10 reps
    Result: 7.10
    When the clock reaches 18:00, complete the following… > 25.00

    C4.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.46
    Total HR 171/189

    D. 3 sets of (was EMOM):
    Stationary dips x max reps 8,8,6
    GHD sit ups x 12 reps

  • Olympics & metcon Strength

    105 min
    Warm up

    A. Tekniikkatunti klo 17-18
    1. Etu- ja takakyykkytekniikka
    2. Työntöveto + rv + työntö
    25 35 40 45 50 55 57.5
    3. Rv + työntö
    60 62.5 kk PR :)

    B. 5 sets for times of:
    8 HSPU 5 kg plates (not UB)
    8 pull ups
    8 cal assault bike
    Rest 60 sec between rnds.
    Results: 3.30, 3.50, 3.27, 3.31, 3.30 = 21.48
    152/172