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

  • 8/1/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    10 jings
    10 sl deadlift
    10 tuck jumps

    Metcon/Metcon-comp
    5-10-20-10-5
    box jumps 24/20-*30/24
    snatch 75/55-*95/65
    then
    400m sprint

    snatch(15)
    work up to hvy

    Finisher
    2 min hip opener
    2 min low back smash
    100 rtw

  • 7/27/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 jing jang
    4 burpees

    Metcon/Metcon-comp(14)
    1600m run then
    amrap
    3 deadlift 185/125/*255/155
    6 burpees over bar

    score equals reps

    work up to heavy deadlift(12)

    Finisher
    60 tucks
    2 min low back smash
    2 min hip distraction
    30 band pull aparts

  • Conditioning - PC Workout

    Conditioning - power cleans

    9-6-3
    Power cleans @ 65% 1RM
    Burpees

    Rest 5 min

    9-6-3
    Power cleans @ 65 % 1RM
    400 m run

  • 7/12/17 Workout

    7/12/17
    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(12)
    amrap 12
    20 *box jump(step overs) 24/20
    12 shoulder to overhead 75/55-95/65-*115-75
    4 pull ups/*2 ring muscle ups

    5x1(12)
    bench/strict press

    Finisher
    30 band pull aparts
    2 min samson stretch
    2 min plank

  • Takomo Weightlifting Workout

    Goal of the session is to improve how to get under the bar on snatch.

    A.) Snatch balance heavy single
    - if you step forward when you come up = no rep

    B.) 20 reps for quality of complex power snatch + 2 snatch grip push presses (behind the neck) + 2 snatch balances. Use 50% of A. If you step forward = no rep and you have to do the whole complex again.

  • Warm-up Workout


    Set clock for 7 x 60:5 (5sec to transition)

    Bar Hang
    Low Squat Pry Holding onto upright
    Inchworm
    Alternating Lunges
    Push-ups
    V-sit crunch
    Crab reach

    10

  • Conditioning Workout

    Every 10 minutes, for 50 minutes:

    50/42cal Row
    40 DU
    30sec Hollow hold
    20 KBS (above eye level) 32/24kg
    10 Burpee box overs 60/50cm

    Every round starts with 10 Thrusters. Weight is something, so that you can do it unbroken.

  • Ei Sinkkuja Workout

    EMOM3 x 3
    Bar Muscle-Ups x 3 tai Pull ups x 3
    Kettlebell or Dumbbell Snatch x 5 reps each arm
    Double-Unders x 30 ( tuplien yritystä - synkkä Ei sinkuille! ) elikkäs ota ilo irti kelloa vastaan kun harjoittelet tuplahyppyjä.

  • Warm-up Workout

    5min Standing on spot warm-up (dynamics)
    High Kicks
    Knee Pulls
    Hip Floss
    Inchworm
    Scap PU
    MTN Climbers Etc etc etc...

    3 Tabata Rounds of 6x20:10, then set up STRONGCON3
    Speed Squats (trainer picks who squats down to wall balls)
    Side Plank Leg Lifts (alternate each round)
    Paloff Rotations (black and purple bands)

    15min

  • Strength&Conditioning - "The Chief" Workout

    “The Chieff”

    5x3min, 1min rest

    3 Power Clean (60/40kg)
    6 Push-Up
    9 Air Squat

    Ohje: Harjoituksessa tehdään 5 kolmen minuutin sarjaa. Jokainen sarja alkaa aina alusta. Tarkoituksena on saada mahdollisimman monta toistoa koko harjoituksessa. Kolmen minuutin aikana tee niin monta kierrosta/toistoa kuin ehdit: 3 raakaa rinnallevetoa, 6 punnerrusta, 9 ilmakyykkyä. Skaalaa tarvittaessa painoa ja tee punnerrukset polvet maassa.