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

  • Strength 17/2015 Workout

    4x2min AMRAP of

    4 Burpee-Box Jumps
    8 Goblet Squats 24/16kg

    2min rest between rounds

  • Technic 15/2015 Workout

    21-15-9reps of:

    Hang Power Clean 60/40kg
    Burpees over bar

  • CFPORVOO WOD 11.11.2014 Workout

    1 min ME wallball 9kg/6kg
    1 min rest
    6 min AMRAP
    3 deadlifts 60kg/45kg
    3 hang power cleans 60kg/45kg
    3 front squats 60kg/45kg
    1 min rest
    1 min ME wallball 9kg/6kg

  • Hang Snatch (knee) 3x3x60% Strength

    Hang Snatch (knee) 3x3x60%

  • 04112014 Workout

    BBG

    1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

    Strength

    1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

    1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

    Conditioning

    For time:

    20 Strict HSPU
    40 KBS 24/16kg
    60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg
    80 Double Unders
    60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg
    40 KBS 24/16kg
    20 Strict HSPU

    Na zajęciach o 17.00:

    Strenght:

    Technika CLEAN, system:
    1:00 to complete 5 perfect squat cleans
    2:00 rest
    // x 4

    Then:

    For time:

    20 Strict HSPU -> można skalować do kipping
    40 KBS 24/16kg (pełne amerykańskie)
    60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
    80 Double Unders
    60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg 18 metrów czyli mierzymy jako 18 kroków.
    40 KBS 24/16kg (jak wyżej)
    20 Strict HSPU -> można skalować do kipping

    Time Cap:
    20 minut

  • CFMEDA 29.10.14 Workout

    4 RDS:
    1:00 10 WBS 9/6 + ME BJ 60/50
    0:20 Rest
    1:00 10 TTB + ME Clapping Push-up
    0:20 Rest
    1:00 10 Ring Dip + ME KBS 24/16
    0:20 Rest
    Score= BJ + Push-up + KBS

  • Floor press 3x10x60% Strength

    Floor press 3x10x60%

  • Technic 30/2015 Workout

    15min AMRAP of:
    Run around the box
    6 Cheast-to-bar Pullups
    12 Snatches 40/25kg

  • 3 Kierrosta Workout

    3 rounds for time of:
    *12 Power clean ("touch and go", 135/95lb)
    *21 Wall ball

  • "Blake" Workout

    4 rounds:

    30m walking lunge 20/15kg
    30 box jump 60/50cm
    20 wall ball 20/14lbs
    10 HSPU