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

  • Endurance wod 17112016 Workout

    AMRAP 40 min of:
    - 1100 m run.
    - 23 C2b Pull-ups.
    - 23 Thrusters 30/20 kgs.
    - 23 Kb Swings 24/16 kgs.
    - 23 Pistols.
    - 23 Ring Dips.
    - 23 Wall balls 9/6 kgs.
    - 23 HSPU.
    - 23 Gob Squats 24/16 kgs.

  • 1-5-17 Workout

    M)
    3 x Reverse Banded Close Grip Bench Press
    20-19-18-17-etc. Push Ups

    50 x Banded Ring Muscle Up Progression
    50 x Banded Ring Skull Press

    F)

    11-1 x Banded Deadlift & Squat
    Everytime the band drops 50 Jump Ropes

    Emom 7
    30 sec work 30 sec rest
    Sandbag Deadlift
    Box Side Step Ups
    Goblet Squat

    50 x Russian Twist

  • Viikko 50 Workout

    Viikko 50 (kisoihin valmistava pätkä) (2/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Power Clean
    Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
    senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • 28.4.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

    Penkkipunnerrus 4x3x60% 65%x1 70%x1 75%x1 80%x1
    "Kahvakuulapenkki" 5x12-15
    Kulmasoutu 100 toistoa, 10-20 toistoa per sarja. Vedä tanko rintaan samaan kohtaa mihin tanko tulee penkissä.
    Hauista, koska on perjantai :) 3-5 sarjaa

  • Weightlifting strength Strength

    2-2-2-2-2-2
    BB Jerk
    90-95% Use load Heavy of last week

  • Platform Frenzy Workout

    WOD

    Clock Starts at 0:00

    For Time

    100 Double Unders

    50 KB High Pulls @ 1.5 Pood

    25 Thursters @ 95#

    Clock Hits 15:00

    2 Rounds for Time

    10 Front Squats @ 135#

    10 Slam Balls @ 20#

    Clock Hits 30:00

    For time

    30 Squat Cleans @ 95#

  • PK-treeni C. Uinti Workout

    Uinti 6:
    100m alkuverryttely
    2x100m (50m potkuja + 50m uiden)
    2x200m uiden
    6x75m (25m potkuja KOVAA + 50m uiden)
    150m loppuverryttely

    UINTILAJIT KAIKISSA VAPAAVALINTAISET, MUTTA SUOSITELTAVAA OLISI UIDA AINAKIN KAHTA ERI LAJIA.
    LAJEJA KANNATTAA VAIHDELLA MYÖS SARJOJEN AIKANA, KOKO SARJAA EI TARVITSE UIDA SAMAA LAJIA.
    TAUOT OMAN TUNTEMUKSEN MUKAISESTI.

  • WOD Workout

    5 x 3:00 work; 1:00 rest
    15 Supinated Barbell Rows @42.5/30kg
    30 Russian Swings
    45 Double Unders
    Remaining time Cal Row/Bike/Ski

    Each round has a 3:00 cap. So 3:00 work, 1:00 rest
    Goal is consistent output all 5 rounds and a sub-max effort.

  • Workout Workout

    1) EMOM X 15 Minutes:

    • Min. 1 - 12 Box Jump Overs (Step Down each rep) @ 24/20 in.
    • Min. 2 - 12/10 Cal. Airdyne/Ski/100 Meter Run

    • Min. 3 - 12/10 Cal. Row

      • Each round that you successfully complete all the reps within the minute, add 1 rep the following round. For every unsuccessful round, subtract 1 rep the following round. It will be possible to go up on one movement and down on another. For example, say you get through 14 Box Jump Overs on Minute 7, but do not get 14 calories on the Ski Erg or Airdyne on Minute 8. What you will do is perform 15 Box Jump Overs on Minute 10 and drop to 13 Calories on the Ski Erg or Airdyne on Minute 11. If performing the run, it will stay at 100 meters throughout the workout.

    . . . REST 10 MINUTES. . .

    2) 20 Minute Partner AMRAP:

    • 30 1-Arm Alternating DB Snatch @ 30-50/15-35 lbs.
    • 30 Ring or TRX or Hand-Release Push-Ups (use hardest variation you can maintain good technique with)

    • Shuttle Run - outside door to dumpster and back x 1

      • Only one partner works at a time on Snatches and Push-Ups. Both partners complete Run together.