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

  • 10 + 5min AMRAP Workout

    10min AMRAP
    10 Burpees
    15 Wall Balls
    50 Double Unders

    rest 3min

    5min AMRAP
    10 Burpees
    15 Wall Balls
    50 Double Unders

  • Hang (squat) clean 1RM Strength

    Hang (squat) clean 1 RM

    Start from hang and catch in a full squat = ass to grass. Extend all the way up to finish the repetition.

    Post five heaviest succesful sets

    Movement video:
    https://goo.gl/dPZvBo

  • Maanantai 16.10 Strength

    Bench press wendler 531 week 2

  • Torstai 12.10 Workout

    Rowing metcon
    9 x 300m
    rest 30 seconds between the sets

    Pace:
    1:45 for boys
    2:00 for ladies

  • Torstai 12.10 Strength

    Hatch squat week 1 day 2

  • 10/10/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 plyo
    8 sit ups

    Metcon/Rx(15)
    amrap 15
    7 sh to oh 95/65-*115/75
    7 step ups/*box jumps 24/20
    100m run

    4x1 jerk from rack(10)

    Finisher
    2 min hamstring stretch
    20 side plank pt per
    100 flutters

  • Maanantai 9.10 Strength

    Push jerk
    10 sets of 3
    Increase weight during the sets but try to keep it within 20kg's.
    Do not exceed 70% of your 1RM
    Twist:2 second pause in the dip and in the catch.
    Rest as needed between the sets.

  • 10/3/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 plyo
    8 good mornings
    6 db snatch
    4 pullups/2 bmu

    Metcon/Rx(30)
    Complete the following in teams of two.
    21-15-9 synchronized reps for time of:
    db sn 20/    (f)35/*50
    pull-ups/bmu

    work up to hvy snatch(12)

    Finisher
    2 min hamstring stretch
    2 min chest opener
    50 over under

    Time cap: 30 minutes

  • 9/26/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon/RX(16)
    Team series event 4
    For time in teams of two-mm/ff/mf
    100-cal. row, switch as needed
    100-*ttb/hanging knee raises, total

    3x2 jerk from rack(10)

    Finisher
    2 min sh distraction
    30 w raise
    60 double crunch

  • 9/21/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 heels to rear
    10 halo's
    5 deadlifts
    5 hang snatch

    Metcon/*Metcon-comp(19)
    400m run
    40 wallballs 16/12/*20/14
    400m run
    40 deadlifts 185/115-*245/155
    400m run

    snatch grip deadlift+hang snatch(10)
    work up

    Finisher
    2 min IT stretch
    30 scap push-ups
    50 scissors