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

  • 10 rnds Row + db snatch Workout

    10 rounds for time
    20kcal row
    5+5 (alt) db snatch @32,5kg

  • 8/22/19 Workout

    10 air squats
    10 push up to down dog

    10 jax
    10 pik n grass

    10 active spiderman
    10 active dive bombers

    10 alt side lunge
    10 plank taps

    Mobility(4)
    1:00 min chest stretch
    1:00 min butterfly stretch

    Weightlifting(15)
    4x1 bench/strict @90

    Workout(20)
    400m run
    50 kettlebell swings
    40 burpees
    30 cal row
    20 ring row-pull ups-challenge up-20 c2b/10 rmu
    10 thrusters 95/65-challenge up-115/85
    400m run

    Opt(12)
    1600m walk/run
    5x5 hip ext
    work up to heavy clean
    snatch practice

    Finisher
    30 arm circles
    60 kneeling crunch
    1:00 min hamstring stretch

  • Takomo Build It #48 (Deload) Workout

    2 rds 12 reps each
    -3 sec tempo down

    1.) Bulgarian split squat / side
    2.) Sumo DL
    3.) DB floor press
    4.) Abmat sit-ups with wall ball
    5.) max effort chin over the bar hold
    6.) vipunostot sivulle (levyt/kevyt käsipaino)
    7.) good morning (plate/DB)

    -rest 30-45 sec between the movements and 1 min after round.

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch

  • Interval Workout

    AMRAP 4 min
    30 burpee
    Remaining time Max Rep Wall Ball

    Rest 1 min
    400 meter Run
    Remaining time Max Rep Hang Power Clean 60/40kg

    Rest 1 min
    500/400 meter Row
    Remaining time Max Rep Push up

    Goal: Have 2 min to work on the second movement

  • Ke 14.8.2019 Sali: Penkki Strength

    Penkki 4x4x85%

    Vn taakse 100 toistoa

    Pystypunnerrus 5x8

    Kulmasoutu 5x10

  • 1RM push press Strength

    Find 1RM push press

  • EASYWOD Workout

    Käsilläseisontaharjoitukset:

    • aasinpotkut
    • käsilläseisontapito seinää vasten

  • Swing Low, Sweet Chariot, Coming for to Carry me Home Workout

    Teams of 3:

    800m sandbag carry (bear hug)

    600m farmers carry

    *the sandbag & farmers weight must not touch the floor

  • 13.8.2019 CF Workout

    Etukyykky (ilman vyötä), raskas ykkönen

    Polvelta tempaus (pukit) 1x2@65%, 1x2@70%, 1x2@75%, 1x2@70%, 1x2@75%

    Tempaus veto (epäkäs) 1x5@85%, 1x4@90%, 1x3@95%

    Lisäpainolankku 3x30Sek