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

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 1-2 Skin the Cat
    2) 60-90sec Plank Hold variations

    RPE 3

  • 6/4/19 Workout

    Warm up(10)
    10 active dive bombers
    10 active samson

    10 inchworms
    10 active spider man

    10 cossack squats
    10 cradle

    10 knuckle draggers
    10 jing jangs

    Mobility(5)
    1:00 min front rack stretch
    1:00 min pigeon stretch per

    Fittrain(20)
    8rds
    100m run
    10 hanging knee raise/knee to elbow-challenge up-toe to bar
    100m run
    10 step ups-challenge up-box jumps 24/20

    Opt(12)
    Iso-core
    4 sets
    21's curl
    7 dips
    7 bent over row
    7 v-ups

    3x6 bk extension
    5x40m sprint
    5x1 clean and jerk

    Finisher
    30 w-raise
    30 band pull aparts
    100 bicycles-2ct
    1:00 min hamstring stretch

  • Clean High pull + powerclean + jerk. Strength

    Clean High pull + powerclean + jerk. 5x1rep

  • Conditioning 18-05-2019 Workout

    5 Rounds x 60s each station with a partner:
    1) Wall balls @20/14
    2) Sumo Deadlift High Pull @ 24/16kg
    3) Row for Calories
    4) Ground to Overhead with a plate @20/15kg
    5) Double KB Front Rack Carry @24/16kg
    6) Rest x 60 seconds

    • Split into 30s of work per athlete
    • Don't bother counting reps today, just work!

  • Endurance WOD Workout

    4 rounds for consistency:
    2 min ski
    1 min med clean + ball slam
    2 min rest
    2 min row
    1 min box over w/med ball
    2 min rest

  • AMRAP 9 Workout

    3, 6, 9, 12,,,and so on
    - KBS 24/16kg
    - T2B

  • Ke 29.5.2019 Penkki Strength

    Penkki 5x5x70%

    Facepulls 100 toistoa

    Etunojapunnerrus 100 toistoa

    Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

  • Parin kanssa 3 kierrosta + 20 min Workout

    3 kierrosta parin kanssa, molemmat tekevät
    1min kuollut koppakuoriainen
    10 pallonheitto istumaannousu

    20 min parin kanssa, toistot voi jakaa vapaasti
    10 säkki olan yli
    20 askellus boksille käsipainojen kanssa
    30 etunojapunnerrus

  • Friday metcon Workout

    AMRAP 10 min

    Amrap 10 min

    10 OHS 40/30kg
    10 Pull-ups

    Goal +3 rounds

  • Friday accessory work Workout

    Accessory work

    3 rounds for quality of:

    Ring Push Up Hold (At Top), 30 sec
    4 Turkish Get-up, Left Arm, 20/16 kg
    4 Turkish Get-up, Right Arm, 20/16 kg
    20 Hollow Rocks

    Rest as needed