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

  • Strength Strength

    1a) Front Squat w/(2-0-X-0) tempo - 3 x 6 @ >80% of your 1-rep max.

    • If you do not know what your 1-rep max is, perform 3 x 6 reps at a challenging weight. Similar to the Deadlifts the previous 4 weeks, our emphasis on Front Squats today is using a very challenging weight while still maintaining the 2 seconds down tempo each rep. If it gets to where you are unable to maintain the tempo, drop the weight down for the next set.

    1b) Ankle Mobility Against Wall x 15/side b/t sets of Front Squats

    . . . REST 2-3 MINUTES B/T SETS. . .

  • Endurance - Row-meo & Juliet Workout

    “Row-meo & Juliet”

    In teams of two, complete the following for time:
    300 Wall Ball Shots
    4000 Meter Run
    5000 Meter Row

    Teams get one rower and one ball, but may partition the work however they would like. Both should be working at all times.

  • Engine - Accessory Work Workout

    4 set:

    10-20 Parallette Push-Up
    Banded Lunges

    Ohje: Lepää tarvittava määrä sarjojen välillä. Punnerrukset voit skaalata ilman koroketta. Korokkeina voit käyttää pienoisnojapuita, kahvakuulia, käsipainoja tai levypainoja. Katso video Banded Lungeseista

  • Engine - Quick Burner Workout

    4 rounds:
    16 GHD Sit-Up
    50 DU
    Ohje: tämä harjoitus on tarkoitus tehdä mahdollisimman nopeasti. Skaalaa tarvittaessa toistomääriä. Mikäli tuplat eivät vielä suju lainkaan, käytä 60sec niiden opetteluun per kierros ja jatka harjoitusta eteenpäin.

  • Movement prep Workout

    KB quad smash

    Fire hydrants (hip openers)
    Elbow circles
    KB squats
    KB halos

    Warm up circuit:
    2 x20sec on:10sec off:
    plank-pushup
    prisoner jump squats
    Hollow Holds

    13min

  • snatch warm up + muscle snatch Strength

    Snatch Barbell Warm-Up
    Snatch-Grip RDL
    Snatch Pull from Below Knee
    Muscle-Snatch
    Overhead Squat
    Snatch Push Press
    Drop Snatch
    Hang Power Snatch
    Snatch from Below Knee

    Set 1 – 5 reps of each @ 20/15 kg barbell
    Sets 2-3 – 3 reps of each @ 95/65 lbs

    A.
    Every 90 seconds, for 9 minutes (6 sets):
    Muscle Snatch x 1 rep
    (build over the 6 sets to something heavy for today)

  • Power&Speed - 3- position Snatch Strength

    Every 90sec 3-position Snatch (above the knee, below the knee, from the floor)

    3set@60%
    3sets@65%
    3sets@70%
    3sets@75%
    3sets@80%

    Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta tempaus 90sec välein. Ensimmäinen tempaus riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas tempaus lähtee maasta.

  • 4/11/17 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(12)
    amrap 12
    60 single unders/*20 du's
    5 strict press 75/55/*5 strict hspu

    afterburner(2)
    500m row

    Finisher
    100 flutter kicks
    2 min chest opener
    30 cuff iso

  • 4/10/17 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(17)
    400m run
    25 hang squat clean 115/75-*135/95
    25 pull ups/*15 muscle ups
    400m run

    otm 10
    hang clean-increase the load every minute

    Finisher
    2 min hamstring stretch
    2 min hip distraction
    60 sec l hang

  • Workout Workout

    EMOM X 18 Minutes:

    • Minute 1 - Bear Crawl x 1-2 lengths of the floor (down and back = 1 length). If not finished by 50 seconds, stop where you are and transition to the next station)

    • Minute 2 - DB/KB Farmer's Carry from outside door to dumpster and back x 1-2 trips @ 35-53/16-45 lbs. (down and back = 1 trip)

    • Minute 3 - 12/10 Cal. Row/Ski Erg/Airdyne