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

  • Getting Pushy - Day 9 - 29/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    10 x -:15 to :20 negative
    Rest 1:00 between sets.
    Needs to be tough, but doable.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    6-10 x Bench Press @ tough weight; rest 1:00
    6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

    Trunk
    3 rounds
    2/arm x Turkish Get-Up; rest :30
    5-10 x Body Saw (feet in rings); rest 1:00

    ??What??
    See or ask Ben for help!

  • Omatoimi lämmittely Workout

  • Wi Imported Workout

    Pre-WOD - 11 Minute Clock:
    - 5 minutes
    2 Power Snatches OTEMEM (95#)
    - 1 Minute Break
    - 5 minutes
    1 Power Snatch OTMEM (115#)

    WOD - 10 Minute Clock OTMEM:
    Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
    - 15-KB Swings (53#,35#)
    - 200 meter run

    Surprised when Jon was counting down 10,9,8 as we came in from that first 200M run! Got the heart rate up "a little" :) Happy to make time at last 200M ...

  • Kotitreeni Pe 25.6.2021 Workout

    WU
    4rds
    1min. walk
    10x air squat
    1min. run

  • 7.7.2017 Pe Jatkoryhmä JK Dynamic Effort Workout

    Box-kyykky 10x2x50%
    Hyvää Huomenta 3x10
    Bulgarian Split Squat 3x10-15 per jalka
    Kelkka: 50% x oma paino x 10 kpl normityöntöjä. Palautukset työntöjen välissä mahdollisimman lyhyet!!

  • 20.7.2017 To Jatkoryhmä PP Dynamic Effort Workout

    Penkkipunnerrus 9x3x50% + siniset kumit tuplana (3 eri otetta: kapea, normaali, leveä)
    Ojentajapunnerrus maaten 5x6-10 ("kurkulta")
    Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
    Pystypunnerrus 3x15

  • RM Back Squat Strength

    RM Back Squat

  • 6/20/17 Workout

    Warm Up
    20 Rev Stationary Lunges
    20 Sumo Good Mornings
    20 Quad Tippers ea side
    20 Air Squats
    20 Stationary Lunges (step forward FAR and push back hard)
    20 Lateral Squats
    20 Squat Stands (Hold feet entire time and work on locking legs)

    3:00 ea arm
    KB Pec Mob

    2 Rounds (choose a challenging KB)
    100m SA KB Grinder Carry down
    100m SA KB Bottom Up Carry back
    1:00 Dead Hang Partner Mob (Chin Up Grip)

    4 Rounds ea Arm
    20m SA KB OH Carry for max weight
    -10 SA OH KB Windmillls @ 10m
    -10 SA OH KB Squats @ 20m

    Metcon
    30 SA KB Alt Power Snatches (Rx 53/35) (Rx+ 62/44)
    25 Goblet Squats (Rx 53/35) (Rx+ 62/44)
    20 Pull Ups (Rx) (Rx+ C2B)

    Mobs: 2:00 ea Lax Ball
    Pec + Bully, 1st Rib, Low Back, Glutes, Calves, Arches

  • 19.2.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    SNATCH

    HYPPYKYYKKY

    CLEAN PULL

    ETUKYYKKY

  • Faren Workout

    For time:
    30 rounds
    5 thrusters (rx 42,5/ 30 kg)
    5 pull ups

    Scaled version
    30 rounds
    5 KB thrusters (12 kg/ 8 kg)
    5 ring row

    Time cap 45 minute.