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

  • Morning cardio 050517 Workout

    4 min AMRAP
    8 Shuttle run (10m)
    8 Burpees

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    10 DB Snatch 22.5/15 kg

    Rest 2min

    4 min AMRAP
    Mini Cindy (4-8-12)

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    12 KB Swing 24/16 kg

    Bonus
    4 x 10 sec on / 20 off assaultbike (all in one go)

  • Finisher 07-10-2018 Workout

    3 Sets of:
    20 Alt. DB Curls (total)
    15m/arm Bottoms-up KB Carry
    Rest 60s.

  • "Omatoiminen WOD" Workout

    Easy aerobic: Run/Bike/Swim
    ~45-60min.

  • Thursday 27th September 2018 Workout

    Strength

    Press 3-3-3-3-Max Effort @ 75%

    submax pull-ups between sets

    WOD

    10 Rounds For time:

    5 Kettlebell Clean 24/16kg
    5 Kettlebell Press 24/16kg
    4 strict Ring Muscle-ups

    *kettlebells are double cleans and presses

  • 9/20/18 Workout

    Start up
    stretch for 4 mins

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

    2rds(8)
    10 plyo
    8 sldl
    6 goodmornings

    Metcon/*Rx(18)
    3rds
    20 kbs 53/35-*70/53
    40 du's x3 singles
    then
    3rds
    10 ttp/hkr/k2e/ttb
    20 step ups/box jumps 24/20
    then
    3rds
    5 jc2b/c2b/*bmu
    10 oh squat 45/35-*75/55

    @25:00-work up to hvy snatch + ohs plex

    @37:00-gym goat

    @45:00
    Finisher
    30 scap push ups
    30 band pull aparts
    100 flutters-10 sec six inch hold every 10 reps
    2 min hamstring stretch

  • KE klo 17.00 KUNTOKEITAALLA - NINJARATA!!! Workout

    NINJAJOENSUU

    Esterata

    FOR TIME

    Harjoitellaan eri esteiden suorittamista jokaisen omien kykyjen mukaan. Radan voi vetää läpi myös aikaa vastaan ohjeen mukaisesti - rohkeasti vain kokeilemaan!! :) Treenin kestää 17-18, erilaista rasitusta tarjolla porukalla :)

  • Skill & Endurance Workout

    10 Rounds. Start a new round every 5 minutes:
    3-5 BMU
    15 WB 9/6kg
    15 Double russian KBS (heavy)
    20 Walking lunges (1=1)

    Scale BMU to C2B or Pull-ups

  • Tempo Back Squat Strength

    5x2 Tempo Back squat 52X1
    - Build up to moderate

  • 9/4/18 Workout

    Start up
    stretch 4 mins

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

    3rds
    4 push ups
    8 jing jang
    12 singles/du

    Metcon/*Rx(22)
    800m run
    then
    5rds
    10 mbsu 16/12-*ghdsu
    20 hrpu
    40 du's x3 singles
    then
    800m run

    @28:00
    bench/strict(12)
    4x4

    @42:00
    Finisher
    30 w raise
    30 slow bicycles
    30 bicycles
    1 min sh distraction
    1 min hip distraction per

  • Tuesday 04/09/18. Workout

    Strength:

    Conjugate deadlift 3-3-3-3-max rep @ 75%

    WOD:

    50-40-30-20-10

    OH KB swings 32/24

    2* Double Unders

    (20 min time cap)

    Afterpary:

    10-8-6-4-2
    OH step ups each arm
    either 10 good mornings or reverse hypers
    or 15 hip hikes between sets