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

  • 6/12/18 Workout

    6/12/18
    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sldl
    8 plyo
    6 good morns
    4 deadlifts

    Metcon/*Rx(21)
    400m run buy in
    then
    5rds
    12 sdhp 53/35-*70/53
    12 burpees
    12 kb hang clean and jerk 53/35-*70/53
    then
    400m run cash out

    @26:00 min mark

    otm 6
    work up to hvy deadlift

    Finisher
    2 min low back smash
    2 min hamstring stretch
    1 min bf stretch
    1 min chest opener
    50 slow bicycles
    50 fast bicycles

  • 6/7/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 du/su
    5 wallballs
    5 hollow rocks
    5 pull-ups

    Metcon(12)
    amrap 12
    50 kbs 35/20-*53/35
    100 double unders x3 singles
    50 ring row/jumping ups/*pull ups
    100 wallballs 16/12-*20/14

    squat snatch practice(15)

    Finisher
    100 flutters
    50 temp tantrum
    30 scap pu
    2 min bf stretch

  • Strength work Strength

    4-5 rounds, rest as needed

    5 Bench Press
    5 Weighted Pull-Up
    5 High Box Jump
    10 Banded Pull-Apart

    RPE 4

  • ”Kehonpainosilppu #4” Workout

    Aikaa vastaan:

    • 20 rengasdippi
    • 30 t2b
    • 40 leuanveto
    • 50 selänojennus
    • 60 etunojapunnerrus
    • 70 istumaannousu
    • 80 ilmakyykky

    Toistot voi pilkkoa haluamallaan tavalla.

  • 5/31/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    8 plyo
    6 goodmornings
    4 deadlift
    2 jerk

    Metcon/*Rx(16)
    3rds
    8 ttp/hkr/k2e/*ttb
    4 clean and jerk 115/65/*145/105

    3rds
    8 pull up/*c2b
    4 clean and jerk 135/75-*175/115

    3rds
    4 c2b/*bmu
    4 clean and jerk 145/85-*205/125

    @22:00

    work up to hvy clean(10)

    Finisher
    60 kneeling crunch
    30 w raise
    30 band pull aparts
    2 min hamstring stretch

  • 4 R FT Workout

    4 rounds for time

    7 HSPU
    10 Pullups
    12 KB-swings 24/16 kg
    15 situps
    17 burpees

  • AMRAP 15 min Workout

    AMRAP 15 min

    20 pullups
    400 m run
    5 DL 102,5/70 kg

  • Lunges ja Ring Dips tempolla Workout

    Four sets of:

    Dumbbell Walking Lunges x 20 steps @ 1010 ( kevyet käsipainot )

    Rest 60 seconds

    Ring Dips x Max Reps @ 2111 ( niin pitkään että tahti säilyy )

    Rest 60 seconds

  • 5/10/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    5 g2oh
    5 jing jang
    5 hrpu

    Metcon/*Rx(20)
    on the 2 min
    200m run x3
    then
    @ the 6:00 min mark
    amrap 7-ladder
    3 deadlifts 135/95-*205/125
    3 burpees over bar
    6 dl
    6 burpees over bar
    9 dl
    9 burpees over bar
    etc....
    @ the 14 min mark
    on the 2 min
    200m run x3

    score equals reps
    record fastest 200m run

    rest 6 mins

    @26:00 work up to quick hvy deadlift(10)

    Finisher
    80 rtw
    2 min hamstring stretch
    2 min low back smash
    30 w raise
    30 band pull aparts

  • Extra Credit 07-05-2018 Workout

    1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.
    1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.