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

  • 8/16/18 Workout

    Start up
    stretch 4 mins

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

    3rds(8)
    2 kbs
    4 squats
    6 jumping pull ups
    8 walking ft kick

    Metcon/*Rx(22)
    400m run buy in
    40 kbs 35/20-*53/35
    40 ring row/jpu/*pull ups
    40 wallballs 16/12-*20/14
    20 kbs 35/20-*53/35
    20 jc2b/banded/*c2b
    20 wallballs 16/12-*20/14
    10 kbs 35/20-*53/35
    10 jc2b/jbmu/*bmu
    10 wallballs 16/12-*20/14
    400m run cash out

    @28:00
    work up to hvy complex(12)
    deadlift+hang clean+jerk

    @45:00
    Finisher
    15 side plank punch thru per
    100 rtw
    1 min chest opener per
    2 min hamstring stretch

  • 7/31/18 Workout

    Start up
    stretch for 4 mins

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

    3rds
    10 good mornings
    10 inchworms
    10 sldl

    Metcon/*Rx(15)
    25 cleans 115/75-*185/100
    50 rr/jpu/pull up/*c2b
    75 step ups/*box jump 24/20

    @20:00(10)
    work up to heavy 2 tng clean

    @30:00(10)
    400x2 on the 3 min

    @40:00
    Finisher
    30 w raise
    2 min sh distraction
    2 min hamstring stretch

  • WOD Workout

    AMRAP 14:
    2 min ON 1 min OFF
    5 Burpees
    7 KB Swings
    9 Koblet Squats
    Men/Women: 24/16kg

  • 7/24/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    10 plyo
    8 goodmorn
    6 dl
    4 hrpu

    Metcon/*Rx(26)
    400m buy in
    then
    10 rds
    2 deadlifts 115/75-*165/95
    3 hang cleans 115/75-*165/95
    4 lateral burpees over the bar
    then
    400m cash out

    @27:00
    otm 6-work up to hvy clean

    @35:00
    800m run

    @45:00
    Finisher
    30 t raise
    30 cuff iso
    60 flutter kicks
    2 min hamstring stretch

  • 23.7.2018 CF Workout

    Tempaus, stoppi polvella
    65%
    70%
    75%
    80%
    70%
    75%
    80%
    85%
    75%
    80%
    85%
    90%

    "Snatch balance + valakyykky"

    6x1+1@70-85%

    Varpaat tankoon 60kpl

  • AMRAP 20 min Workout

    AMRAP 20 min

    13 Deadlifts 85/57,5 kg (185/125 lb)
    17 Wall Balls 9/6 kg (20/14 lb)
    400 meter Run

    AMRAP version of the HERO wod SAMAN. If you get 8+ rounds, post your 8r time into "SAMAN".

  • "MetCon" Workout

    "Omatoiminen WOD"

    A.
    Run 400m
    2 rds:
    12 Air squat
    9 Ring row
    6 Walk out + Push up
    Run 400m

    Mobility:
    Shoulder / hip

    Thruster: 9-7-5 (add weights)
    Pull up: 9-7-5

    B.
    For Time:
    50 Pull-Ups
    400 Meter Run
    21 Thrusters (42.5/30kg)
    800 Meter Run
    21 Thrusters (42.5/30kg)
    400 Meter Run
    50 Pull-Ups

    C.
    Cool down:
    Walk 3-5min + foam rolling/romwod

  • 1. Conditioning Workout

    0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
    10:00 – 13:00 – Rest
    13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
    20:00 – 23:00 – Rest
    23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

  • 22.8.2018 Ke Penkki Strength

    Penkki 3x6x80%
    Dippi 5x5-15
    Vipunostot sivuille käsipainoilla 3x12-20
    Vipunostot eteen levypainolla 3x12-20

  • Rest day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    After 18:00 WOD, swimming with Pekka 15-20 minutes.