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

  • 29.2.2020 Workout

    Uimakoulu, aktiivi lepopäivä

  • Wednesday Workout

    “Big Clean Complex”
    6 Sets of the Following Complex:
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

    1. Odd-Object Sprint
      For Time:
      600 Meter Run
      400 Meter Wreck Bag Carry (50/35)
      200 Meter Kettlebell Farmers Carry (53’s/35’s)
      400 Meter Wreck Bag Carry (50/35)
      600 Meter Run

    2. Aerobic Capacity
      5-4-3-2-1:
      Minutes on the Assault Bike
      Rest Half the Time Between Sets

  • EMOM 5 Workout

    0:30 max distance HS walk

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    *1.Bfly *
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day

  • Saturday Workout

    ”31 Heroes”
    Teams of 2
    AMRAP 31:
    8 Thrusters (155/105)
    6 Rope Climbs
    11 Box Jumps (30/24)

    One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    1.Bfly
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day

  • Superkids 10-13v WOD Workout

    3 kierrosta
    1 min max reps DU
    1 min max reps lunge
    1 min max reps burpee

  • Hang Power Clean 3x7 Workout

    Hang power clean 3-3-3-3-3-3-3 reps

    85-95-105-115-120(fail)-115-115-115

  • Gymnastics Workout

    Bar MU
    warm-up:
    Classic gimansztika + slider
    2*10 front bandpress
    2*10 hinta
    core 5'

    2*10 BMU fekvésben
    2*5 negatív (lassan)
    2*5 aktív váll hinta
    2*5 box jump bmu
    2*5 gumiszalaggal bmu

  • 11.7.2018 Masters MM Workout

    "snatch balance + valakyykky RM

    • 95% +90%

    Stopilla takakyykky 3RM
    + 95%x3 + 90%x3

    1/4 hyppy kyykky
    3x3@50%

    Pystypunnerrus 3RM
    +95% + 90%