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

  • STRONG-CON - FRIED-Day Workout

    MVMT PREP
    Cat/cow 5
    T-spine opener 5/
    2mins

    Flow-With-Me
    Beast Rock X 2
    Beast wave unload X 2
    Front Step/Kick Through X 2/
    Groiners X 2/
    Inchworm X 2
    Repeat on own rhythm for
    6 mins

    8 mins

    FRIED-DAY
    6 stations
    2 set ups per station
    P1 & P2 work together

    Ropes - Trainers Choice*
    Hurdles lateral high knees
    DBL KB Swings
    Wall Ball
    Rack Supported Candle Sticks
    TRX hamstring Runners

    set up stations, Take your marks...AND...FIREDRILL!!
    20s ON : 10s OFF/Transition 1 X through (    COUNT YOUR REPS THIS ROUN*D)
    1 min REST
    [4mins]

    ROUND 1 (**goal is 2X the reps you had in your FIREDRILL*) : 45s ON : 15s OFF/TRANSITION 1 X through [6mins]
    2mins REST
    ROUND 2 : 35s ON : 12s OFF/TRANSITION 2X through [9 mins]
    2mins REST
    ROUND 3 : 45s ON : 15s OFF/TRANSITION You Go, I Go - reps of 10 (1 lap = there and back for hurdles) 2X through [12 mins]

    38mins (6min explain & Set Up | 31min CIRCUIT)

  • 7/31/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/Metcon-comp(21)
    20 front squat 145/95-*185/125
    400m run
    30 pull ups/*30 bmu
    400m run
    40 hrpu/*40 hspu
    400m run

    ft squat(15)
    climb to a hvy

    Finisher
    2 min hamstring stretch
    2 min plank
    50 t-raise

  • Toinen juoksee toinen vääntää Burpee Överit Workout

    In teams of 2
    Complete 10 rounds of:

    6 Pull-Ups
    8 Burpee Box Jump Overs

    400 Meter Run

    Sillä aikaa kun kaveri juoksee 400m - toinen tekee leuat ja burpee Box överit.

    Time CAP 40 min. Pitempäänkin saa tehä :)

  • SPLIT and RINGS Strength

    5 sets of:
    Bulgarian Split Squat x 8 reps

    Ring Push-Ups x 8 reps

  • 7/5/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Metcon/Metcon-comp
    10-9-8-7-6-5-4-3-2-1
    front squat 95/65-*135/95
    *strict pull-ups(mod as needed)

    afterburner(10)
    5x100m sprint

    gym goat(7)

    Finisher
    100 bicycles
    2 min sh distraction
    2 min hip opener
    30 cuff iso

  • 3 Push Jerk + 1 Split Jerk @AHAFA Strength

    5 sets, rest as needed:

    3 Push Jerk + 1 Split Jerk @AHAFA

    Ohje: tee 3 raakatyöntöä ja yksi työntö saksiin. Lepää tarvittava määrä. Ota tanko räkistä/pukeilta ja käytä kuormaa jolla saat kompleksi läpi. Voit nostaa jokaiseen sarjaa taakkaa, tai tehä samalla. Huomioi päivän kunto.

  • 6/20/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    10 plyo jump
    8 deadlifts
    6 hang clean
    4 sit ups

    Metcon/Metcon-comp(16)
    5rds
    15 wallballs 16-12/20-14
    15 cleans 115/75-135/95
    then 800m run

    work up to hvy clean(8)

    Finisher
    2 min hip opener
    30 cuff iso
    100 knee tap crunch

  • 6/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(9)
    amrap 9
    1 deadlift 105/75-*145/100
    1 hang clean
    1 burpee over the bar
    2 deadlifts
    2 hang cleans
    2 burpees over the bar
    3,3,3,3 etc....

    work up to hvy clean and jerk(10)

    afterburner(1)
    1 min max cal row

    Finisher
    2 min IT stretch
    2 min chest opener
    2 min plank

  • Strength&Conditioning - Row and Bench Workout

    For time:
    Row 800m
    20 Bench Press (100/70kg)

    Ohje: tämä harjoitus on kopioitu Rich Froningilta (IG whatsrichdoing). Skaalaa tarvittaessa taakkaa penkissä. Tee harjoitus mahdollisimman nopeasti.

  • Power&Speed - Tall Snatch Strength

    Tall Snatch 4x3

    Ohje: Seiso suorassa, nyppää hartiat korviin, nojaa hieman taakse ja vedän itsesi tangon alle. Älä ponnista jaloilla ylöspäin!