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

  • 17.7.2021 Workout

    RestDay!

    Ja sit leppäillään.

  • Workout Workout

    Warm Up
    200 meter jog
    10 Arm Circles Forward
    10 Arm Circles Backward
    10 Inch Worms
    10 Military Presses light weight

    Workout
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head
    -Rest 3 Minutes-
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head

    Accessory
    2 sets
    20 Plank Knee to Elbow
    10 Superman

    Cool Down
    Cadet lead PRT

  • Conditioning Workout

    EMOM 8
    15/12 Cal row
    15 dumbell squat @2x22,5/15kg

    2 mins REST

    EMOM 8
    50 Double under / 45” max DU
    50” For arm plank

    2 mins Rest

    EMOM 8
    15 Dumbell S2OH @2x22,5/15kg
    15 inverted row ( supinated grip)

    2 mins REST

    EMOM 8
    10 burpee over row
    30” L-hang ( sc : bent leg)

  • Weightlifting + conditioning + strength Strength

    170 min

    1.WL
    A. Every 3 minutes x 4
    3 x 1 Power clean into 1 Push jerk
    x 70-75 %/ 2 reps in the tank
    - 47.5 50 52.5 52.5

    B. EMOM7
    1 Hang squat clean + 2 High box jumps

    2.Metcon
    A. 5 RFT:
    15 cal run
    12 CTB
    5 squat clean @ 75 % + - 55 kg

    Times: 3.42, 3.38, 3.39, 3.39, 3.38

    B. AMRAP20:
    15 cal echo bike
    10 Double DB hang snatch 2 x 12.5 kg
    10 pull up
    15 cal echo bike
    20 Double DB hang clean & jerk 2 x 12.5 kg
    10 pull up

    Reps: 2 rnds + 30 reps

    3.Strength accessory
    A. 15 m sled push
    - 2 x 80 kg
    - 2 x 90 kg
    - 10 x 100 kg

    B. 3 rnds:
    15 push ups
    15 bicep curls
    25 GHDSU

  • OPTIONAL LONG ENDURANCE Workout

    10-15min easy pace bike (NOSE BREATHING)

    4-6rounds:

    90s ON / 30s Off

    1) bike
    2) row
    3) ski
    4 echo

    10min easy pace bike (NOSE BREATHING)

    TARGET PK1-2

  • Split Jer Strength

    Buil To A Heavy Triple

  • Split Jerk Strength

    Buil To A Heavy Triple

  • 3/3/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(20)
    Every minute on the minute for 20 minutes complete the following:

    Even minute-100m run + 5 body saw
    Odd minute-4 single arm devil's press

    Finisher
    30 kneeling crunch
    1:00 butterfly stretch

  • FUNCTIONAL 16.5.2022 Workout

    4 rounds:
    5-10 pull up/ring row
    20 dead bug
    10 bench dip
    30s. plank

  • Extra Credit 04-05-2022 Workout

    DB Plank Pull Through: 3 x 10 each. Rest 60s.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)