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

  • Main site Tuesday 210608 Workout

    Online Semifinals Event 2

    For time

    ♀ 35-lb. DBs ♂ 50-lb. DBs

    25-minute time cap

    Scaling

    Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

    Intermediate Option

    For time

    ♀ 25-lb. DBs ♂ 35-lb. DBs

    Beginner Option

    For time

    • 35 dumbbell shoulder-to-overheads
    • 35 dumbbell deadlifts
    • 35 sit-ups
    • 70 single-arm dumbbell squats
    • 35 sit-ups
    • 35 dumbbell deadlifts
    • 35 dumbbell shoulder-to-overheads

    ♀ 10-lb. DBs ♂ 15-lb. DBs

  • Kb, db & core work Workout

    EMOM12 w/ kb:
    a) 8-12 + 8-12 s.a. gorilla row
    b) 5-10 + 5-10 s.a. thruster
    c) 30-45s plank hold

    rest 3

    EMOM12 w/ db:
    a) 5-10 + 5-10 s.a. devil's DL
    b) 5-10 + 5-10 weighted curtsy lunge
    c) 5-10 + 5-10 russian twist mb throw

    Tavoite: Nosta painoja kierros kierrokselta, mutta niin, että tekniikat pysyy hyvin kasassa. Työaika 30-45s / min.

    Rasittavuus: Määrittyy painojen mukaan, seuraa päivän fiilistäsi. RPE 6-8

  • RestDay! Workout

    RestDay!

  • RIVE KOMPLEKSI Workout

    E3MOM 15
    Squat Clean 5 x 5

  • Deadlift+burpee sprints Workout

    Deadlift+burpee sprints

    3x every 4 min (12 min)

    5 deadlift
    10 burpee bar over
    3 deadlift
    6 burpee bar over
    1 deadlift
    2 burpee bar over

  • Asseccory work 2 Workout

    3 Rounds
    10 Turkish get up
    15 DB bench press
    20 GHD hamstrings

    Painot niin että voit mennä hyvällä tekniikalla UB

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Complete as:
    3 waves of:
    5x 1

    Start at 70-75% 1RM and increase weight each min.

    Reset to 75% 1RM each wave.

    Complete sets every 1 min.

    B,
    "Zeus"
    3 Rounds For Time
    30 Wall Ball Shots @9/6kg
    30 Sumo Deadlift High-Pull @34/25kg
    30 Box Jump @60/50cm
    30 Push Presses @34/25kg
    30 calorie Row
    30 Push-Ups
    10 Back Squats (Bodyweight)
    Goal: sub 30mins

    C,
    Alternating Deadbug: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    Hanging Leg Raise: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs
    Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    Midline

    Alternating Crossbody Muscle Snatch- light to moderate

  • Main site Wednesday 230621 Workout

    10 rounds for time of:

    ♀ 25-lb DBs ♂ 35-lb DBs

  • WARM UP Workout

    3 Rounds:
    60 sec. Row/Bike/Ski/Run
    5+5 Single arm KBS
    5+5 Single arm KB press
    10m Lizard walk

    3 Sets:
    15-30sec. hold goblet squat
    bottom position

  • 280822 Sunnuntai Workout

    DELOAD WEEK

    HERO WOD

    "Erin"
    5 rounds for time
    15 DB split cleans 17,5/12,5
    21 pull-ups

    Hero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.