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

  • C2B pull-ups, burpees, and sumo deadlifts Workout

    3 rounds for time of:

  • 3 RFQ Workout

    3 Rounds for quality, 10 min cap

    10-20 Hollow Body Rocks
    100m Hi-Lo Carry + 100m Hi-Lo Carry
    10-20 Toes-to-bars (Kipping-->Singles-->Knees-to-elbows-->Garhammer Raises

    Hi-Lo carry is 1 KB in Front Rack, 1 is Overhead, OR 1 Front Rack and 1 Farmer's Carry.

  • 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