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

  • 30_12_2014 Workout

    Workout of the Day
    A.
    Take 15-20 minutes and build to today’s 1RM Snatch

    B.
    Every minute, on the minute, for 14 minutes:
    Even minutes – 3 Snatch or Power Snatch @ ~75-85% today’s 1RM
    Odd minutes – 7 Handstand Push-Ups

  • WOD świąteczny Workout

    60 min AMRAP:

    In teams of 3:

    21/42

    pullups
    situps

    wall climbs
    toes to bar

    squat jumps
    OH lunges 10/20

    pushups
    +
    400 m RUN

  • CFMEDA 18.12.14 Workout

    For Time:
    1K Row
    5 Power Clean 60/40 (Rx+ 70/45)
    20 DU
    10 Power Clean
    40 DU
    10 Power Clean
    40 DU
    5 Power Clean
    20 DU

  • CFPORVOO WOD 16.12.2014 Workout

    9 min AMRAP
    2 x tgu/SIDE 24kg/16kg
    15cal ROW
    5 power cleans 60kg/45kg

  • 18_12_2014 Workout

    Workout of the Day
    A.
    Four sets of:
    Ground to Overhead x 3-5 reps

    Rest 2-3 minutes

    B.
    In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
    3 Power Cleans (185/125 lbs)
    6 Tall Box Jumps 60/75 cm
    9 Push-Ups

  • CFMEDA 04.12.14 Workout

    For Time:
    25 TTB
    30 UB Clean & Jerk 60/40 (RX+ 70/45)
    25 TTB
    Do 20 Feet Together Lateral Bar Jump every time the barbell is dropped.

  • Tag Out Conditioning Workout

    Partner 1:
    10 TRX Single Leg Sprawl (switch legs every round)
    20 Lateral Hops
    Partner 2:
    AMRAP Kettlebell Sumo Deadlift-High Pull*
    P2 works until P1 is done all 30 reps then switch and repeat.
    *Partner on the deadlift-high pull does not put the kettlebell down (aka if you need to rest you still hold the kb)
    15min AMRAP
    Record total # of switches
    20min

  • Oh My Quads Workout

    5 minute timer:
    0-1min= KB front rack squat hold* (hold as low in squat as you can without losing form. if can't hold 2 kb in front rack then single kb goblet hold)
    1-3min= side plank hold (alternate sides as often as needed but don't rest)
    3-4min= 20 slamball chest slams
    4-5min= rest

    *Every 10sec not holding in squat hold = extra 3 reps with slamball
    *P1 starts when clock starts, P2 starts at 1min mark

    3 rounds. 15 min circuit

    20min

  • Käsilläseisontapunnerruksia Workout

    Harjoitellaan käsilläseisontapunnerruksia.

    Loppuun:

    10 min AMRAP

    2 x käsilläseisontapunnerrus
    8 x boxihyppy burpeella

  • 07112014 Workout

    WOD 141101:

    BBG

    1) 5X1 Snatch – work to a max for the day, rest as needed

    2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

    Strength

    4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

    Conditioning

    For time:

    Run 800m
    40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep)
    Run 800m

    Time Cap:
    15 min :)

    Na zajęciach:

    Sumo-Deadlift -> szukamy obciążenia na 5 ruchów touch and go.

    dalej:

    Conditioning bez zmian!