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

  • " Viestijuoksu " vuorotellen Workout

    Running relay!

    In teams of 2

    alternating five rounds for time of:

    Run 200 meters ( kirpparin taulun ympäri )

  • 5/29/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    8 superman
    16 single unders
    24 jax

    Metcon/*Rx(12)
    amrap 12
    complete the following:
    3 burpees
    20 double unders/x2 singles
    6 burpees
    20 double unders/x2 singles
    9 burpees
    20 double unders/x2 singles
    then repeat
    3 burpees
    20 double unders/x2 singles
    6 burpees
    20 double unders/x2 singles
    9 burpees
    20 double unders/x2 singles

    Continue the sequence for 12 minutes.

    Score equals total reps.

    @17:00 min mark

    3x2 bk squat(8)

    Finisher
    15 cuff iso per
    30 t raise
    100 flutters
    2 min quad stretch

  • Endurance WOD Workout

    Mixed intervals:

    8 min amrap:
    400 m ski
    15 sit ups
    20 lunge walk steps

    rest 4 minutes

    8 min amrap:
    500 m row
    30 double unders
    30 s hollow hold

    rest 4 minutes

    8 min amrap:
    500 m bike
    10 push ups
    12 box jumps

  • Conditioning 31-05-2018 Workout

    For total time:
    21 Deadlifts (100/70)
    30 Goblet Squats (32/24)
    100 Double Unders

    Rest 2:00

    18 Deadlifts
    20 Goblet Squats
    75 Double Unders

    Rest 2:00

    15 Deadlifts
    10 Goblet Squats
    50 Double Unders

    • 18:00 Cap (includes rest)

  • Chipper FT Workout

    Chipper FT

    25 pullups
    25 burpees
    50 pushups
    25 pistols
    25 V-ups
    25 pullups

  • 16.5.2018 Workout

    <3

    8min amrap

    20 cal row

    10 rower over burpee

    10 käsilläseisontapunnerrus

    1min tauko

    08:00-09:00

    B-osio

    09:00-15:00

    6min

    5 thruster

    Painot:
    Yleinen ja masters 35:
    60/70/80/90/100 (ME)
    45/52,5/60/65/70

    Masters 40
    50/57,5/65/72,5/80
    35/42,5/50/55/60

    3min tauko

    15:00-18:00

    C osio

    18:00-28:00

    10 min amrap

    10 Tempaus

    C2B 20

    WB 30

    DU 40

    Painot:

    Yleinen ja masters 35: 60/40

    Masters 40: 50/35

  • Strenght training Workout

    A1. 8-10 Alternating DB bench press, other arm holds at bottom
    A2. 10-12 Pendlay row
    B1. 10-12 DB Bicep curl (hammer grip)
    B2. Top of ring dip hold (max)
    Do as a couplet, A1+A2 and B1+B2. First 3 rounds with A, then 3 rounds with B. Go heavy and rest 90sec btw rounds.

  • 13.6.2018 Ke Penkki Strength

    Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
    Facepulls 100 toistoa
    Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
    Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
    Kiertäjäkalvosinjumppaa x PALJON :)

  • 4/23/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    2 mutant makers
    4 push ups
    8 du/su
    16 mclimbers

    Metcon/Rx(16)
    (ref 8/7/14)
    4rds
    4 mutant makers 105/65-*145/85
    25 hrpu
    25 *unbroken du's/x3 singles unbroken
    *if you break on du/su start the set over

    back squat(15)
    5x1 hvy single across

    Finisher
    50 alt sit up
    25 cuff iso per
    1 min chest opener
    2 min quad stretch

  • 4/19/18 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 rkbs
    6 cleans
    4 ttp/hkr/kne/ttb
    2 hspu

    Metcon/*Rx(17)
    40 rkbs 53/35-*70/53
    15 step ups/*box jumps 24/20
    15 ttp/hkr/kne/*ttb
    15 hspu(mod as needed)/*deficit hspu
    25 cleans 155/85-*205/115
    15 hspu(mod as needed)/*deficit hspu
    15 ttp/hkr/kne/*ttb
    15 step ups /*box jumps 24/20
    40/30 cal row-50/40 cal airdyne

    cleans(10)
    work up to hvy 2 tng

    Finisher
    100 bicycles
    30 w raise
    30 t raise
    30 band pull aparts
    2 min IT stretch