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

  • Grace Workout

    Warm Up
    10 TGU's each hand

    WOD:
    "Grace"
    - 30 Clean and Jerks (135/95)

    Post WOD:
    2 x 200m Farmer's Carry

  • tempausveto Strength

    tempausveto 5 x 3

  • 11042016 Workout

    WL
    Snatch
    A. Work up to a heavy single from above the knee
    B. Work up to a heavy single from below the knee
    C. Work up to a heavy single from the ground

    Conditioning
    "Nancy"
    5 RFT:
    400m Run
    15 OHS

    Stamina Condiitoning
    EMOMx10:
    Odd: 5 Kipping HSPU
    Even: 10 Wall Balls

  • Tempausharjoittelua Strength

    5 x 3 Tempausta, painopisteenä polven ohitus

  • Session I Workout

    Main set

    A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

    1. SPP (Conditioning)

    A. “Vest triplet”, CFG 2017
    4 rounds for time of:
    Run 400 meters
    24 air squats
    12 burpee box jump-overs, 30″ (male and female)
    Wear a 20/14lbs weighted vest.
    Time cap. 20 minutes (Games: 17 minutes)

  • 8:30am class cancelled Workout

    We apologize for this inconvenience

  • Backsquat 5rm, 3rm, 1rm Strength

    Find 5-3-1 rm

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    24x250 m @ 2:08/500 m pace
    - Rest 15 s. between efforts
    - Avg. pace 2.08.3/500 m
    - SPM 26-27
    - Avg. HR 170/181
    Cool down 5 min

    PM: 150 min
    Warm up + COS 15 min
    - HSW 10 m

    1.Ring Muscle up practice
    A. MU
    - Swings 4x10
    - MU + arch + hollow 5x1
    - MU + CTR 1x1
    - MU 1x1 + 10 x 2
    - MU x 27

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    2.Bench press
    A. 5x5+ @ 80% of 1 RM - 48 kg
    - Rest as needed-
    - Last set 6 reps

    3.Accessory
    A. 3 sets
    8+8 Three point DB-Row - 25 25 25 lbs
    10 Side lat. raise - 10 10 10 lbs

    B. Every 2 min for 4 rounds:
    12 Single leg V-ups
    Max effort Hollow hold - 40 30 25 20 s.

  • "Jake Squat" Workout

    Saturday Leg Extra:
    - 5x3 Back Squat w/3 second pause at the bottom. Full depth, practice sitting in "ass to grass" position with loaded barbell. Full range of motion.

    17 year old son Jake and I headed to local YMCA to get some extra leg strength development. Legs are my weakest with years of gouty arthritis and (3) major knee injuries:
    1. Collided full speed with kid in high school, hit left knee. Knee was drained and in brace for 6 weeks.
    2. Lost control snowboarding in Vail as drunk twenty something and twisted left knee ... 1st and only pop I ever heard from my body; no insurance ... broke bar back ... self healed.
    3. Hit by car changing a tire near downtown Dallas - 50+ stitches, tore left leg up, totaled my car and lucky to be here today.

    Most of all. Working out with your kid ... priceless!

  • Specialist Weightlifting & Strength Strength

    25 mins to find Snatch 1RM