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

  • Aerobic work Workout

    Aerobic work for 60 min
    1 min kävely, 1 min juoksu
    Keskivauhti 7.21/km
    Maksimivauhti 4.55/km
    Matka yhteensä 8.17 km

  • 12/23/15 Workout

    Start up
    Stretch(4)
    Choose your cardio: 2 mins of single/double unders, airdyne, 400m run, 500m row

    3rds
    4-6 hrpu
    3-6 strict pull ups(2sec hold)
    10 hollow rocks

    Power(18) choose one or two
    bench/strict press-work up to 1rm
    ohs-5x2
    sumo deadlift-work up to heavy

    Metcon(13)
    30 decline push ups 3(45's) 2(35's)
    20 ttb/kne/rev sit up
    10 kbs 53/35
    1 rope climb
    10 kbs 53/35
    20 ttb/kne/rev sit up
    30 decline push ups

    Metcon-comp(13)
    100 cal airdyne
    20 muscle ups

    Finisher
    60 in/outs
    20 t raise
    20 arm circles
    20 hip rots l/r

  • 12/21/15 Workout

    Start up
    Stretch(4)

    Choose one: 2 mins of
    500m row, airdyne, 400m run, single or double unders

    3 rounds
    8-12 oh walking lunge
    3-6 strict pull ups
    6-8 ghdsu or med ball sit up

    Power(16)
    Squat
    work up to 10 rep max

    FitCamp
    4rds
    10 burpee step up 24/20
    20 kbs
    40 single unders

    Metcon(12)
    50 wallballs
    50 du's/150 single unders

    Metcon-comp(13)
    50 pull ups
    100 wallballs 20/14
    200 double unders

    Finisher
    60 alt sit up
    1 min couch per
    1 min s/a para stretch

  • Morning Cardio 030516 Workout

    In 30min

    DU 100, 90, 80.... 10
    Push Ups 10, 11, 12.... 19

    AMRAP

    10 Knee Hugs
    10 V-Ups
    10 TTB

  • Fitness Workout

    A.
    Four sets of:
    Pause Front Squats x 6 reps @ 31X1
    Rest 3 minutes

    All four sets should be heavy, working sets.

    B.
    Against a 10-minute running clock, complete the following:
    Row 1000 Meters
    immediately followed by…
    As many rounds and reps as possible of:
    30 Wall Ball Shots
    20 Mountain Climbers
    10 Push-Ups

  • Fitness Workout

    A.
    Five sets of:
    Barbell Shoulder Press x 8-10 reps @ 20X1
    Rest 45 seconds
    Flutter Kicks x 30-45 seconds
    Rest 45 seconds
    Bottom’s Up Kettlebell Carry x 50 feet each arm
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 8 minutes of:
    5 Strict Pull-Ups
    10 Single-Arm Dumbbell Snatches
    200 Meter Run

  • Core for quality Workout

    3x 30sec ON/30sec OFF Hands and Feet Hollow Hold

    3x10 Arch to Hollow roll (alt. side) + V-ups

  • TOTAL 1, LESS IS POWER Strength

    1RM:
    - Takakyykky
    - Pystypunnerrus
    - Maastaveto

    • Laske kaikkien painot yhteen

  • 161215 LEVEL 1 Workout

    FOR TIME
    3 kierrosta:
    - 2 kiekkaa juoksua
    - 12 x thruster
    - 6 x burpee

    TIMECAP: 15 min

  • VOIMA/TEKNIIKKA LEVEL 1 Strength

    Takakyykky 2 max.

    Etsi takakyykyn 2 toiston maksimisi.