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

  • 20 min amrap Workout

    20 min amrap

    400m run
    15 box jump overs
    1 rope climb

    -goal is to maintain the same pace through the workout. Don't start out of the gates.

  • High Camp: Heavy Snatch Strength

    10 min for heavy snatch

  • Plank-athon Workout

    Depending on class size make one team or two teams.

    every team member holds any style plank in a line side by side at front of gym.

    Team member 1 leopard crawls to opposite end of gym to complete designated exercise then crawls back to line and resumes front plank position. Once they are planking next member in line goes.

    If you can no longer stay up in a plank swap to a different variation. If you can no longer hold any form swap to hollow hold. No rest!

    round 1: 0.04 curve
    round 2: 4 scissors jumps per leg
    round 3: 4 sprawls
    round 4: 0.05
    round 5: 5 per leg
    round 6: 5
    0.06/6 per/6...

    13-15 minutes AMRAP
    20 minutes

  • False grip ring pull up Strength

    4 x 8

    Add extra weight if necessary. Switch after every set with floor press. Rest 2 min.

  • 17.5.2017 Workout

    AMRAP 8

    8 TTB
    4 snatch 50/35kg

  • 3x9min EMOM Workout

    3x9min EMOM (3min rest between)

    a)
    -30-50 Double Unders
    -10-20 Wall Balls
    -1-2 Rope Climbs

    b)
    -15-20 V-ups
    -20sec Assault Bike (90%+ tempo)
    -Rest

    c)
    -ME Burpees
    -50% of ME Burpees
    -25% of ME Burpees

  • Engine - C&J Strength

    Clean & Jerk1RM in 20min

    Harjoituksen tarkoituksena on nostaa päivän maksimi työnnössä. Voit tehdä niin monta yritystä kuin haluat, mutta älä ylitä aikarajaa.

  • Endurance Workout

    With continuously running clock, perform the following:

    0:00 - 1000/800 m row
    5:00 - 40 med ball clusters (9/6 kg)
    10:00 - 20 strict pull ups
    15:00 - 40/30 cal ski
    20:00 - 50 box jump overs (24/20”)
    25:00 - 1500 m run

  • PEE CEE Strength

    EMOM2 x 7

    Power Clean x 2

    60 - 85 % ja viimesellä päivän kunnon mukaan tämän hetken 100%

  • Endurance WOD Workout

    30 min time cap
    Partner WOD
    600 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    400 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    600 meter run
    21-15-9
    WB
    Burpees
    Pull ups

    Reps split evenly as possible. Each run is done together. If it is raining change out run for a row/ ski/ bike