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

  • 2/9/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 walkouts
    8 pvc sn bal
    8 bfsu

    Metcon/Metcon-comp(9)
    amrap 9
    10 snatch 65/45-*75/55
    10 *pull ups(mod as needed)

    work up to heavy snatch(12)

    afterburner
    2x200m sprint
    rest=work

    Finisher
    low back and shoulder smash(5)
    hip distraction (2)
    200 bicycles

  • Functional 5/2017 Workout

    (same as day 5 OnRamp)

    5 Rounds of
    20 KB Swings 24/16kg
    20 Box Jumps
    20 Burpees

    (But, high box=15 Box Jumps
    and
    Heavier/easier KB changes Burpee reps.
    32/24+kg =16
    28/20kg=18
    24/16kg=20
    20-16/12kg=22
    <12/8kg=24)

  • 2/2/17 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/*Metcon-comp(14)
    30-20-10
    db snatch 45/30-*60/45
    step ups/*box jumps 24/20
    *8 hspu after each round(mod as needed)

    deadlift(8)
    3x2 tng

    afterburner(3)
    5x5-10-15

    Finisher
    2 min hamstring stretch
    30 ttb/kne/ttb
    30 w raise

  • 2/1/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/*Metcon-comp(11)
    6rds
    200m run
    75 single unders/*25 du's

    gymnastic goat(6)
    work on a gymnastic skill that needs attention. See coach for suggestions.

    Finisher
    30 windshield wipers
    30 band pull aparts
    2 min hip opener

  • Endurance Workout

    In 5 minutes row 1000/850 m

    Rest 2 Minute

    5 Minute AMRAP:
    20 KB swings
    30 Double unders
    20 Sit ups

    Rest 2 Minute

    In 5 minutes row 1000/850 m

    Rest 2 Minute

    5 Minute AMRAP:
    10 Med Ball Box Step Ups
    10 Wall balls
    30 second hollow hang hold on rings

    Rest 2 Minutes

    In 5 minutes row 1000/850 m

    Rest 2 Minute

    5 Minutes AMRAP:
    20 KB snatches (10+10) (light weight)
    40 second plank hold
    2 rope climbs

  • 2min On / 1min Off Workout

    9x
    2 min on, 1 min off
    A: 15 power snatch 75/55 lbs + amrap barfacing burbee
    B:15 power snatch 75/55 lbs + amrap ropeclimb
    C: 15 power snatch 75/55 lbs + boxover jump 24/20´
    Alternate btw a, b and c. You will do three intervalls each and nine alltogether.
    Goal is to go unbroken with barbell

  • Maksimitoistot raakatyöntöä minuutin aikana Workout

    3 x max toistot raaka ylöstyöntö minuutissa, 2 min lepo

    Naiset yleinen 50 kg
    Naiset masters 40 kg
    Tytöt (alle 18 v) 30 kg

    Miehet yleinen 70 kg
    Miehet masters 60 kg
    Pojat (alle 18 v) 50 kg

  • EMOM 54 Workout

    Every minute on the minute for 54 minutes:

    1. 15/12cal Ski/AB/Row
    2. 10 Hollow rocks
    3. 5-10 Strict pull-ups
    4. 15-20 Box jump
    5. 10 Burpees + amrap DU
    6. Rest

    So this is a total of 9 rds.

  • "Brandons bad day" (modified) Workout

    4 rounds for time

    15 ohs
    15 pull ups
    15 s2oh
    15 k2e
    15 hang squat clean
    15 deadlift

    rx; 42,5/30kg

  • Etukyykky,3x4 ja 3x3 Strength

    Front squat, 3x4 ja 3x3 67,5%