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

  • 7/17/18 Workout

    stretch for 4 mins

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

    3rds(8)
    20 jax
    10 mclimbers
    5 squats

    Metcon/*Rx(18)
    10 bk squat 115/75 *145/95
    10 bar facing burpees
    20 *du's/x3 singles
    15 ft squat 95/65 *135/85
    15 bar facing burpees
    30 *du's/x3 singles
    20 oh squat 75/55-*115/75
    20 bar facing burpees
    40 *du's/x3 singles

    @23:00
    otm 6
    1 ft squat-climb

    @29:00
    barbell goat(10)

    @39:00
    Finisher
    100 bicycles
    30 scap pu
    1 min chest opener
    2 min lax shoulders
    2 min quad stretch

  • EMOM5 x 3 Workout

    EMOM5 @ 50% of max snatch
    Snatch pull
    Snatch high pull
    Power snatch

    Rest 3min

    EMOM5 @ 60%
    Snatch pull
    Snatch high pull
    Power snatch

    Rest 3min

    EMOM5 @ 70%
    Snatch pull
    Snatch high pull
    Power snatch

  • Extras Workout

    Banded Hammer Curls: 3 x 15-20. Rest 60s.

  • 7/12/18 Workout

    stretch for 4 mins

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

    3rds(8)
    2 hspu
    3 pull ups
    4 step ups

    Metcon/*Rx(12)
    3rds
    8 rr/banded pull ups/*strict pull ups
    8 weighted step ups 50/30-*70/40
    8 strict push ups/*strict hspu
    -females 5 reps on strict movements

    rest 5 mins

    @17:00 min mark
    3rds(12)
    10 rr/jpu/*pull ups
    10 step ups/*box jumps 24/20
    10 db snatch 35/20-*45/30
    10 hrpu/*hspu

    @29:00
    squat snatch(12)
    work up to a hvy or practice

    @41:00
    gym goat

    @50:00
    Finisher
    2 min sh distraction
    2 min lax ball smash
    1 min low back smash
    1 min samson per
    100 bicycles

  • 7/3/18 Workout

    stretch for 4 mins

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

    3rds(8)
    8 squats
    6 walkouts
    4 frog jumps

    Metcon/*Rx(17)
    10 burpees
    20 s/a oh db walking lunge 25/15-*35/20
    30 hspu(mod as needed)
    40 wallballs 16/12-*20/14
    50 abmat sit ups
    40 air squat
    30 hrpu
    20 s/a oh db walking lunge 25/15-*35/20
    10 burpees

    @22:00 min mark
    4x2 back squat(12)

    barbell goat work(10)

    Finisher
    2 min quad stretch
    2 min sh distraction
    30 t raise w/5 sec hold every 5
    2 min lax shoulders
    50 leg climb

  • 7.9.2018 Pe Maastaveto Strength

    Maastaveto 3x2x95% (vedä noususarjat vain polviin asti ja keskity irrotukseen)
    Pukkiveto 3x3-5 (tanko polven päältä)
    Optiona:
    Yhden jalan mave 2x12-20
    Vatsarutistukset suorin jaloin 3-5xmax toistot

  • Oly 27.6 Strength

    1)
    EMOM 7
    Snatch hi pull
    Hang snatch high pull
    Hang snatch
    (Easy weight)
    2)
    One snatch every 15 seconds for 3 minutes
    3)
    Snatch! Go by feel

  • WOD 28.6.2018 Workout

    10 Bar MUs
    10 T2Bs
    20 push ups
    20 C2Bs
    20 v-ups

  • HSPU, SDHP & DU Workout

    EMOM16:
    A) 7 HSPU
    B) 9 SDHP 40/30kg
    C) 30 DU
    D) Rest

    Alternate btw A-D.

  • Partner Endurance Workout Workout

    Buy in: 800m run with medicine ball

    25 min AMRAP

    15 Wall balls/ Plank Hold
    15 KB Swings/ Hold Plate OH
    15 Box jumps/ Plank Hold
    15 cal Row/ Hold Plate OH
    15 Pull-ups/ Plank Hold

    Every 3 minutes stop what you’re doing and do 5 burpees then pick up where you left off.

    Partner 1 will do 15 Wall balls while partner 2 will hold a plank, once Wall balls are finished switch.