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

  • Torstai 17.8 Strength

    Seated kb presses
    3 x 12
    Pick a suitable weight what you can manage the whole three sets. Don't go too light.

  • Handstand walking Workout

    Max distance in 10min

    Scale shoulder taps in handstand position

  • Keskiviikko 16.8 Strength

    Wendler 531 deadlift week 3

  • Keskiviikko 16.8 Strength

    Squat snatches
    2 second pause under the knee and in the bottom of the catch. If you miss a lift. Reset and do it again.
    3 reps @30%
    3 reps @35%
    3 reps @40%
    2 reps @45%
    2 reps @50%
    2 reps @55%
    1 rep @60%
    1 rep @65%
    1 rep @70%
    Then
    10 Singles @80% no pauses just normal lifts.
    Rest around 1 min after each lift.

  • Weighted dips 4x4 Strength

    Weighted dip
    4 x 4 @ 2010

    Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

    Post:
    - ring dips
    - dip station
    - box dips

  • Lower back Workout

    Lower back

    4 rounds for Quality:

    20m Single Arm Front Rack Walking Lunges (24/16, asymmetric load)
    - Rest 30"
    20 Elevated Psoas Marches, banded
    45" Hip Bridge (20kg/15kg)
    20 Windmills (10+10)
    - Rest 30"

    QL Stretch 2:00 min
    30-45 Shinboxes, break in sets as needed

  • Wod 2.0 LähiTapiola Sport Center Superfinaalilaji Workout

    For time:
    Row 250 m
    HSPU x 4
    Deadlift x 21 (70 kg/ 45 kg/ 35 kg)
    HSPU x 3
    Front squat x 15 (70 kg/ 45 kg/ 35 kg)
    HSPU x 2
    Power clean x 9 (70 kg/ 45 kg/ 35 kg)
    HSPU x 1
    STOH x 6 (70 kg/ 45 kg/ 35 kg)
    Pull up x 10/ 6

    Time cap 15 min.

    Lähdöt tapahtuvat 5 minuutin välein.

  • 8/12/17 Workout

    60:00 min running clock

    0:00-12:00
    Start up(12)
    stretch 4 mins

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

    2rds(6)
    10 good mornings
    8 hrpu
    6 squats
    4 db sn
    2 pull ups

    12:00-25:00
    work up to hvy clean and jerk

    25:00-60:00
    Metcon/*Metcon-comp(35)
    teams of two complete the following:
    400m run(all runs must be together)
    30 sync burpees
    60 cleans 115/75-*165/110
    60 sync sit ups
    60 pull ups/*c2b
    400m run
    60 db sn 35/20-*60/45
    60 box *jump/step overs 24/20
    60 wallballs 16/12-*20/14
    30 sync burpees
    400m run

    Finisher
    2 min hip opener
    2 min chest opener
    30 w raise
    100 temp tantrum

  • Strength 1 : Glute Steel WK 2 Workout

    MVMT PREP
    Foam roll upper/outer hip
    Frog Stretch & Cork Screw
    SQ Pry X5/
    Scap Push Ups X10
    Under Switch X4/
    Diver bomber Push Up X5
    10mins

    BENCHMARKING
    Side Plank (top leg elevated) 1 mins CAP/ (3min)
    Max mountain climbers (shoulders OVER wrists - Knee to elbow) 1 min CAP (2min)

    (5mins)

    STRENGTH 1 - GLUTE STEEL WK 2
    SUMO SQ 4 X 12
    ALT DBL DB BENT OVER ROW 4 X 12/ no dead stop this wk
    3:20 mins X 4

    17mins

    Gym Class Heros
    Partners complete all exercises together, Match Your Partner!
    Reps are TOTAL
    200 Plank High Fives

    200 SL Lunge Jump
    200 MB Kneeling Diagonal Slam (50/ per partner)
    200 Mountain Climbers
    200 Flutters
    If finished early, complete 100 of all exercises
    15 min CAP

    18 mins (15min WORK, 3 mins Explain)

  • 8/2/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    10 sec wall sit
    5 goblet squat

    Metcon/Metcon-comp(13)
    amrap 13
    10 oh db lunge 35/20-*45/30
    15 abmat sit-ups
    20 du's/singles x3

    bk squat(15)
    5x3

    Finisher
    2 min couch stretch
    2 min chest opener
    50 v-ups