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

  • Back to back Workout

    Friday 5th January 2018

    Competitive Athlete

    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

    Workout Focus: Force recovery during the active jog recovery.

  • 6.5.2019 Workout

    Lepoja

  • Back squat Strength

    5x3 (75-90%)

  • Friday 01/19/18 Workout

    Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 10:00am so there will be no early morning class (5:15am).

  • Endurance Workout

    6 Interval of:
    Run 800 m @ > 90% MHR
    1:1 rest each interval

  • 10 min emom Strength

    1 clean pull + 2 hang power cleans

  • 1. Conditioning Workout

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)

    Rest 4:00

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)

    Rest 4:00

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20)

  • Superkids 7-9 v Taito Workout

    Harjoitellaan:

    Valakyykky 5 x 3

    Maastaveto tekniikka 5 x 5

  • Power Snatch Workout

    POWER SNATCH

    Every Other Minute on the Minute x 20:
    Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
    Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
    Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch

    Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.

    Post loads to comments.
    Exposure 6 of 8

    AMRAP 8 Minutes:
    3, 6, 9, 12, 15, 18, 21…
    Deadlifts 185/125
    Pull-Ups

    The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.

    Post rounds, Reps, and Rx to comments.

  • Engine Strength Strength

    5x5 Dips
    AHAP