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

  • 40min AMRAP SkiErg Workout

    Max Cal in 40min

  • ENGINE Workout

    Saturday

  • More legs! Workout

    8 min AMRAP

    OH Walking lunge (bb/kb/db)- 10reps
    T2B- 10reps
    Box over burpee- 8reps

  • Midline work Workout

    3 rds:
    Ghd su.: x20-30
    Ghd be.: x20-30

  • Pause front squats Workout

    Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

    Focus #2: Bench
    -Warm up
    -5 @ 60%
    -5 @ 70%
    -5 @ 75%

    Metcon: Sometime during class perform a 500m max effort row for time

    Score = Row Time

  • Dirty work Workout

    10 Rounds:
    Every 2:00
    Row 150m
    Rest remainder.

  • Back squat 5reps Strength

    One set of heavy 5reps after paused back squat.

  • Snatch 3exp Workout

    Tuesday 26th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 10 Reps:
    Snatch

    Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every Other Minute on the Minute x 10 Reps:
    2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    400m Run
    25 Burpee-Box Jumps 24/20″
    400m Run
    25 Burpee-Box Jumps
    400m Run

    Post time and Rx to comments.

  • Superkids 10 - 13 v ja ninjat 14-16 v Taito ja voima A. Strength

    pystypunnerrus / 5 x 9 pystypunnerrusta

  • Open Gym Workout

    Open Gym 5:00