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

  • OHS Strength

    5x2reps

  • Cardio 6/2014 Workout

    5min AMRAP
    Row 200m
    8 Pushups
    Rest 2min
    --
    5min AMRAP
    8 Toes-to-bar
    12 Box Jumps 61/51cm
    Rest 2min
    --
    5min AMRAP
    5 Burpees
    10 Wall Balls
    Rest 2min
    --
    5min AMRAP
    6 Thrusters 50/30kg
    20 Lateral Jumps over bar
    Rest 2min
    --
    5min AMRAP
    12 KB Swings 24/16kg
    6 Pullups
    Rest 2min
    --
    5min AMRAP
    4 Handstand Pushups
    20 Double Unders
    Rest 2min

  • Because crunches suck... Workout

    6 rounds per station 25s on 15s rest.
    45s rest between rounds. On single arm or single leg exercises alternate side each round.

    1. SA Farmers Holds
    2. Weighted front plank
    3. SA Suitcase deadlift
    4. Reptile planks
    5. Ab wheel
    6. TGU to talk sit position

    BUT FIRST:
    10 sets of 15 KB Swings EMOTM

  • Evil Escalation Workout

    A) Run 1 Mile
    (record time)

    B) Every 3 minutes for as long as possible complete:
    From 0:00-3:00, 1 rounds of:
    10 plate/db squat raises
    10 TRX Rows
    From 3:00-6:00, 1 rounds of:
    12 plate squat raises
    12 TRX Rows
    From 6:00-9:00, 1 rounds of:
    14 plate squat raises
    14 TRX Rows
    Etc., following same pattern until you do 20 reps of each.
    (record weight used)

    C) Core Circuit

  • 22_01_2015 Workout

    Workout of the Day
    A.
    Five sets of:
    Unsupported Seated Strict Press x 5-6 reps
    (sit on a bench without back support and press the barbell from shoulder to overhead)
    Rest 2-3 minutes

    B.
    Against a 2-minute running clock, complete:
    250 Meter Row
    Ring Dips x Max Reps
    Rest 2 minutes between sets and complete four sets.

  • Munatilaus Workout

    10 eur/ kenno. Laittakaa maksu "kierroksina" tuonne repseihin.
    Maanantai-aamuun mennessä tilaukset! Tuokaa maksut seteleinä salille viimeistään tiistai-iltaan mennessä munarahapurkkiin.

  • Perform 2-3 exercise: Workout

    3 x 8-12 Ring dip (weighted)
    3 x 5 Muscle up Transition drill while keeping feet on the ground+ (ring dip )
    3×3-5 Rope climps
    1 RM Weighted Pull-Up
    5×3 Lowers from inverted hang , Muscle ups etc...

  • 29_12_2014 Workout

    Workout of the Day
    A.
    Take 10-12 minutes to practice cycling the clean and work up to a medium weight

    B.
    In teams of 5, relay through to complete 4 sets each of:
    500 Meter Row
    15 Hang Power Cleans (135/95 lbs)
    15 Chest to Bar Pull-Ups
    15 Wall Ball Shots

    *Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

  • AMRAPPIA... Workout

    WOD:

    15 MIN AMRAP
    - 20 x DU
    - 12 x etuheilautus 32/24kg
    - 12 x gobletsquat 32/24kg
    1 MIN LEPO
    5 MIN AMRAP
    - 15 x hollowrock
    - 10 x TTB
    - 5 x KTE

  • PARIWOD Workout

    PARIWOD

    • GHD AMRAP 5 MIN
    • vatsat x 30
    • hyper extension x 30
    • ham glute raise x 20

    1 MIN lepo

    PAINONNOSTO AMRAP 5min
    - etukyykky 70/50kg x 20
    - pushpress 50/35kg x 20
    - rive 70/50kg x 10

    1 MIN lepo

    HYPPYNARU AMRAP 5min (hyppynarulla saa hyppiä samanaikaisesti)
    - single x 100
    - DU x 100
    - takaperin single x 100

    1 MIN lepo

    5 MIN maksimi soutu

    1 MIN lepo

    5 MIN maksimi sync burpee