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

  • 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

  • Endurance week 17/2018 Workout

    6x every 7min new set
    15/13 cal assault bike+ 15/13 cal row + 16 db snatch + 80du

    -Ekoilla kierroksilla pitää jäädä minuutti tai yli lepoa, jos ei jää niin tee 8min lähdöillä.
    -Tarkotus mennä joka kierros kovaa.

  • EAST - A,B,C Easy As 1,2,3... Workout

    A.

    Side plank leg lift hip drop combo 1/,2/,3/...
    Dowel Hollow Over Unders
    Lateral crawl ball
    Curve 🏃🏼‍♀️

    B.

    Bulgarian Burpee 1/,2/,3/...
    Broadjump hams
    Inverted row
    Ski ⛷

    C.

    SA KB BU Tall kneel to stand 1/,2/,3/...
    Lateral KB Swing Walks
    Tall Kneel Halos
    Row 🚣🏻‍♀️

    3x10 minutes, 90s rest in between

    Bonus finisher 👌🏻💪🏻💦

  • Endurance WOD Workout

    Every 10 minutes, for 40 minutes (4 sets) for times:
    Row 500 Meters
    Run 600 Meters
    50 Double-Unders

  • Conditioning 07-04-2018 Workout

    In teams of 4:
    EMOM 24:00
    Minute 1: Max Walballs (20/14)
    Minute 2: Max Shuttle Runs (50 meter intervals)
    Minute 3: Max USA Swings (24/16kg)
    Minute 4: Max Burpee Pull-ups

    • All 4 athletes working. When the 60s is up they will rotate stations.
    • Score = total reps completed.

    Rest 2:00

    AMRAP 10:00 in the same team of 4: Carry Relay
    5:00 Front Rack Carry (24/16kg) 50m
    5:00 Farmer Carry (24/16kg) 50m

    • 1 person working, carries 50m and then gives to next person in the group