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

  • Session I Workout

    Main set

    A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

    1. SPP (Conditioning)

    A. “Vest triplet”, CFG 2017
    4 rounds for time of:
    Run 400 meters
    24 air squats
    12 burpee box jump-overs, 30″ (male and female)
    Wear a 20/14lbs weighted vest.
    Time cap. 20 minutes (Games: 17 minutes)

  • Tabata Strength

    20" ON
    10" OFF

  • Naruhyppelyä ja dippejä Workout

    Aikaa vastaan
    Superkidsit:

    5 tarkkuushyppyä
    150 naruhyppyä
    Aina kun tulee stiplu tee 3 dippiä
    5 tarkkuushyppyä

    Ninjat:

    7 tarkkuushyppyä
    50 DU
    Ainakun tulee stiplu tee 5 dippiä
    7 tarkkuushyppyä

  • Thrusteria, keskikroppaa, boxinyliburpeeta Workout

    Aikaa vastaan

    Superkids

    3 kierrosta:

    10 thrusteria
    30 selänojennusta
    10 boxinyliburpee
    30 istumaannousua

    Ninjat

    3 kierrosta:

    15 thrusteria
    50 selänojennusta
    15 boxinyliburpee
    50 istumaannousua

  • Ojentajat ovat myös pitolihakset. Workout

    12 min EMOM

    Odd min: 2 hang muscle snatch, 50 % of your snatch 1 RM, aim to use only arms and upper body.
    Even min: 5 strict ring dip

    Scale up: add weight to ring dips
    Scale down: static dip/ring push up/push up

  • Push Workout

    Strength / Skill:
    10Min EMOM:
    - 2 Snatch
    Note: Take steps back in weight if needed to develop receiving the snatch in the squat position vs. power snatch.

    WOD - For Time:
    - 100 Push Ups
    - 200M Run Every Break; max 5 runs

    Post:
    3 X 10 GHD Sit ups

    Worked squat snatch from hang with 65#. Even though I am close to an ugly 135# power snatch / press up; dedicating to building skill in order to receive the bar in squat position and work up from there. 5x20 push ups, finished in 7:36 with (4) 200M runs between sets. Full range touching floor on GHD. Felt good to "feel" this old body getting stronger and pushing back on old age!

  • "Summey" Workout

    Strength / Skill:
    - 5x3 Front Squat

    WOD - For Time:
    "Happy Birthday Tim Summey"
    3 rounds for time
    - 4 Deficit HSPU
    - 14 Hang Squat Cleans (#115/75#)
    - 82 DUs

    Post:
    3x1min weighted planks

    45# plates with abmat, 95# hang squat clean, and RX DUs.

  • 25.11.2018 Workout

    Lepo vaan!

  • PP 3RM Strength

    Push Press 3RM 3-3-3-3-3

    Raudat räkistä kyytiin

  • 02092014 Strength

    Weihted Push-up 1RM