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

  • Friday Technique Workout

    Kippileuanvedon tekniikkaa.

  • EMOM 16 min Workout

    EMOM 16 min

    3-5 somersaults
    12 WB 9/6 kg
    3-5 mu-ups
    2+2 TGU

  • Endurance WOD Workout

    3 rounds:
    2 min run
    2 min rest
    2 min amrap: 10 box jumps, 10 burpee pull ups
    2 min rest
    2 min bike
    2 min rest

  • Wednesday 24th October 2018 Workout

    EMOM for 30min

    1, wall ball
    2, ring muscle ups
    3, double unders
    4, burpee
    5, toes to bar

  • 10/23/18 Workout

    Warm up
    200m run
    15 hip rotations per
    15 swing kicks per
    200m run
    then
    Quad Stretch 
    Knee to Chest 
    Side Lunge 
    Cradle Stretch 
    Walking Samson 
    Walking Spiderman 
    Solider Kicks 
    Toe Walk 
    Heel Walk

    Mobility(10:00-14:00)
    Calf smash on kettkebell 1:00 min per
    Child's pose on kettlebell 1:00 min

    Skill/Teaching(14:00-35:00)
    Pull ups-chest through,legs long on kip
    Movement Prep: 
    10 Scap Pull-ups 
    5 Kip Swings 
    1-3 Strict Pull-ups 
    3 Pull-ups or Workout Movement

    Kettlebell swing-arms long, breathe oh
    Movement Prep:
    Movement Prep, with lighter kettlebell:
    5 Deadlift 
    5 Hip Pops (load back, squeeze glutes) 
    5 Russian Swings 
    5 American Swings

    Run through(35:00-40:00)
    with lighter weight
    200 Meter Run 
    10 Swings 
    5 Pull-ups
    Repeat with workout weight

    Metcon(40:00-55:00)
    "Helen"
    3rds
    400m run
    21 kbs 50/35
    12 pull ups

    Options(12)
    6x40m sprint
    800m run for time
    1600m walk/run
    4x3 db/bb strict press
    4x6 curls

    Finisher
    30 w-raise
    1 min sh distraction per
    2 min hip opener
    60 temp tantrum

  • EMOM 18 min Workout

    EMOM 18 min

    6 PP @ 60%
    10-50 DU
    15 ring rows

  • WOD Workout

    AMRAP 15 mins :
    5 Thrusters @ 43kg/30kg
    7 Hang Power Cleans
    9 Sumo Deadlift High-pulls
    goal: 8+ rounds

  • Strength Strength

    Back squat (15mins )
    5x3reps
    - add weight each set
    - 3 sec pause @ bottom position
    - 2 mins rest between sets

  • Wednesday 17th October 2018 Workout

    Strength

    Deadlift
    2-2-2-2-2-2-MR@70%

    Linear:
    3*5 back squat
    3*5 strict press

    WOD

    In pairs
    15 min AMRAP:
    1 length handstand walk
    12 TTB
    100m sandbag carry

    Big Dawgs

    In pairs
    15 min AMRAP:
    1 length partner assisted handstand walk
    12 v-ups
    100m sandbag carry

    Pack Dawgs

    In pairs
    15 min AMRAP:
    1 wall walk
    12 sit ups
    100m med ball carry

    Puppies

    In pairs
    15 min AMRAP:
    1 length bear crawl
    12 sit ups
    50m farmers carry (shoulder decompression)

    Afterparty

    21-15-9
    front squats
    sissy squats

  • Extra Credit 17-10-2018 Workout

    5 Minutes of ”Recovery” easy rowing, bike, or light jog OR P. Breathing