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

  • Mobility Workout

    Näillä vinkeillä rupeaa lihas venyy, paikat aukee ja rauta nousee maastavedossa.

  • 22092014 Workout

    WOD 140915:

    BBG

    5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

    BB Cycling/Midline

    1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

    1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

    Conditioning

    For time:

    Row 1,000m
    30 TTB
    Row 750m
    25 TTB
    Row 500m
    20 TTB

    TC: 16 min

  • Gymnastic Wod Workout

    For TIME
    6 ROUNDS:
    16 Butterfly Pull Ups

    32 Jump Rope Double Unders

    Perform 3 Burpees each time you break on DU's

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8
    Metcon: ma, ti, pe, la
    Aer: ti, to, 2 h 15 min
    Squat: 1580 kg

    Gymnastics:
    Pull up -
    CTB - 35
    TTB - 65
    HSPU - 65

    MU - 27
    BMU - 30
    Bfly - 75
    Bfly CTB - 50
    HSW - 87 m

    Sleep 4/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 40 min
    Avg. EA 41 kcal/FFM

  • Ninjat 14-16v Voima Workout

    Tempaus riipusta + 2 sek pito kyykyssä

    3 x 1 80-90%

    Tempaus maasta, pysäytys polven päällä + 2 sek pito kyykyssä

    3 x 1 80-90%

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 1600m TT

    Bike 25M TT

    Run 10M TT

    Row 12k TT

    Ruck 12M TT

  • Thursday September 18 Workout

    5x5 Hang Snatch

    WOD:
    800M Run
    50 Push Ups
    50 Situps
    400M Run
    25 Vups
    25KB Swings
    200M Run
    15 HSPU
    15 HRPU
    6 Wall Climbs
    6 Burpees

  • Monday September 15 Workout

    4x10 Back Squat

    WOD:
    4 Rounds of the following
    - 400M Run
    - 50 Air Squats

    Post:
    3x1Min Plank

  • 19092014 Workout

    BBG

    1) 15 minutes to establish a 1RM Snatch.

    2) 15 minutes to establish a 1RM Clean & Jerk.

    Strength

    4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

    Conditioning

    5 rounds of:

    3 Rope Climbs 15′ // 3 strict pullups
    12 Ring Dips
    20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

    Rest 1:1

    Time Cap:
    (2:30 TC x 2 = 5) x 5=25

  • Soutu + varpaat tankoon + pituushyppy + askelkyykky Workout

    Aikaa vastaan
    Superkids:

    Soutu 200 m
    7 x varpaat tankoon
    7 x pituushyppy
    7 x lisäpainoaskelkyykky

    Soutu 150 m
    5 x varpaat tankoon
    5 x pituushyppy
    5 x lisäpaino askelkyykky

    Soutu 100 m
    3 x varpaat tankoon
    3 x pituushyppy
    3 x lisäpainoaskelkyykky

    Ninjat
    400 m soutu
    12 x varpaat tankoon
    12 x pituushyppy
    12 x lisäpainoaskelkyykky

    300 m soutu
    9 x varpaat tankoon
    9 x pituushyppy
    9 x isäpainoaskelkyykky

    200 m soutu
    7 x varpaat tankoon
    7 x pituushyppy
    7 x lisäpainoaskelkyykky