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

  • 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

  • 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