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

  • 11/6/18 Workout

    Warm up(0:00-10:00)
    Run 200 Meters 
    Quad Stretch 
    Knee to Chest 
    Solider Kicks 
    Knuckle Drags 
    Side Lunge 
    Cradle Stretch 
    Walking Samson 
    Walking Spidermans 
    Walkouts 
    Toe Walk 
    Heel Walk 
    3 Air Squats + Broad Jump 
    High Knees 
    Butt Kickers 
    Skip for Height 
    Skip for Distance

    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press
    5 Stiff-Legged Deadlifts
    5 Front Squats
    completed with empty barbell

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Couch stretch-1:00 min per

    Skills/Teach(15:00-35:00)
    Double unders
    bounds
    hand positioning

    Movement Prep
    Breaking between 
    :15 Seconds Quick Singles 
    :15 Seconds Higher Jump Singles 
    :15 Seconds Double Taps*
    :15 Seconds Double Unders or Practice

    Hang squat cleans
    Hook grips
    Jump tall, get small
    Stand tall
    Movement Prep

    Performed with empty barbell 
    5 Hip Hinges (Pockets to Top of Knee) 
    5 Jump Shrugs 
    rest
    3 High Hang Power Cleans 
    3 Hang Power Cleans 
    rest 
    3 High Hang Squat Cleans 
    3 Hang Squat Cleans

    Build to lighter weight than being used in workout

    Run through(35:00-40:00)
    1 Round
    Performed with lighter weight
    100 Meter Run
    15 Double Unders or 15 Single Unders
    5 Hang Squat Cleans

    Build to workout weight

    1 Round
    Performed with workout weight
    100 Meter Run
    15 Double Unders or 15 Single Unders
    5 Hang Squat Cleans

    Metcon(20)
    "Undertow "
    5 Rounds:
    200 Meter Run
    30 Double Unders
    9 Hang Squat Cleans (115/80)

    * If unable to run, complete one of the following:
    200 Meter Row 
    20/14 Calories Schwinn 
    14/10 Calorie Assault Bike

    Opt(12)
    5x100m shuttle
    3 mu/3 dips on third superset w/8 reverse fly
    1600m walk/run 400m run/400m walk x2
    4x1 clean

    Finisher
    30 cuff iso
    30 t raise
    100 bicycles
    2 min quad stretch

  • Perusryhmä La 3.11.2018 Kyykky Strength

    Kyykky 2x4x75%, 2x3x80%, 2x2x85%, 2x1x90%
    Etukyykky 5x5
    Vatsat 5x10

  • Halloween Workout 2018 Workout

    • Zombie Quads
    • Spiderman Escapes
    • Does a Bear Shit in the Woods
    • Two Headed Stair Monster!
    • Monkey Magic
    • Tarzan
    • Jockey's On Jockey's Off
    • The Gulag
    • Pumpkin Resurrection

  • 30.10.2018 Strength

    Back squat

    5x3@60%

  • Takomo Build It #9 Workout

    10 reps joka liikkeessä ja 3 kierrosta

    Tempo 3 sekkaa alas joka liikkeessä

    Back Squat
    Dumbbell floor press
    Strict leg raise
    Supinated grip bent over barbell row
    Bicep curls with db/kb/plate
    Banded face pull with stick
    Triceps with stick and band

    Rest as needed between the movements and 90 sec between the rounds

  • EMOM 10 min Workout

    EMOM 10 min

    5-7 pullups
    10-15 hollow rocks

  • Perusryhmä Ti 30.10.2018 Maastaveto Strength

    Maastaveto 2x4x75%, 2x3x80%, 2x2x85%, 2x1x90%
    Voimapyörä 5x8-20
    Pendlay Row 5x10

  • Takomo Build It #8 Workout

    8 reps joka liikkeessä ja 3 kierrosta

    Tempo 3 sekkaa alas joka liikkeessä

    Back Squat
    Dumbbell floor press
    Strict leg raise
    Supinated grip bent over barbell row
    Bicep curls with db/kb/plate
    Banded face pull with stick
    Triceps with stick and band

    Rest as needed between the movements and 90 sec between the rounds

  • Friday Technique Workout

    Kippileuanvedon tekniikkaa.

  • EMOM 16 min Workout

    EMOM 16 min

    3-5 somersaults
    12 WB 9/6 kg
    3-5 mu-ups
    2+2 TGU