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

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    12min EMOM

    1) 5 High Box Jump
    2) 3-10m Handstand Walk or HS Hold
    RPE 3

  • Pe 7.6.2019 Maastaveto Strength

    Yhteiset alkulämmöt (alkaa klo 18)

    Maastaveto korokkeelta 5x8 (tekniikka!!)

    Salkkunostot 3x6/puoli

    Jalka/polvinostot roikkuen 4x12-20

  • Endurance WOD Workout

    Bike/ski/row for 45 minutes at consistent pace. Every 5 minutes perform:
    10 ring rows
    10 m quadruped crawl
    20 m bear crawl

  • Slap Happy Workout

    Part #1 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    12 Overhead Squats (42.5/30)
    4 Burpee Box Jump Overs

    Rest 5:00

    Part #2 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    8 Overhead Squats (50/35)
    4 Burpee Box Jump Overs

    Rest 5:00

    Part #3 In a 5:00 Window...
    100 Double-Under Buy-In Time remaining, AMRAP:
    4 Overhead Squats (60/42.5)
    4 Burpee Box Jump Overs

    • Stimulus wise, we are looking for the following: Part #1 - A loading we could cycle for 25+ reps unbroken, when fresh. Part #2 - A loading we could cycle for 20+ reps unbroken, when fresh. Part #3 - A loading we could cycle for 15+ reps unbroken, when fresh.

  • 5/30/19 Workout

    Warm up(8)
    :30 sec dive bombers

    walking front kicks
    heel grab

    active spiderman
    active samson

    toe walk
    heel walk

    heels to rear
    trav jax

    skip for height
    skip for distance

    :30 sec down dog w/foot pedal

    Mobility(4)
    1:00 min front rack stetch
    1:00 min pigeon

    Weightlifting (15)
    Week 2-strict or bench press

    Fittrain(20)
    800m run
    30 hang clean 115/75-challenge up-145/95
    400m run
    30 push ups-challenge up-hspu
    200m run
    30 pull ups/c2b-challenge up-20 bar muscle ups
    then
    200m run
    15 clean and jerk 115/75-challenge up-145/95

    Opt(12)
    4x1 power clean
    3x2 deadlift
    1600m walk/run
    5x5 hip ext
    5x2 strict pull up

    Finisher
    1:00 min plank
    15 side plank punch thru
    50 double crunch
    1:00 min hamstring stretch

  • 3.6.2019 Sali Workout

    Rive + 2 x etukyykky + työntö

    1+2+1@60%
    1+2+1@65%
    1+2+1@70%
    1+2+1@75%
    1+2+1@80%
    1+2+1@85%

    Työntö veto 3x2@100%, 2x2@105%, 3x1@110%

    Raakatyöntö tolpilta 5x2@70-80%

    Lisäpainolankku 4x40sek

  • Metcon strength Workout

    • 5 Round not for time of:
    Strict Chin Ups 6 reps
    (Seleziona se lavorare a corpo libero oppure con zavorra)
    One-Arm KB Overhead Squats Dx 6 reps unbroken
    One-Arm KB Overhead Squats Sx 6 reps unbroken
    (Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

  • Maanantai 3.6. Workout

    Mobility/ Open Gym

  • Saturday Madness Workout

    Teams of 2 ( You Go , I Go )

    40-30-20-10
    Power Clean @43/30kg
    Box Jump Overs

    40-30-20-10
    Front Squats @43/30
    T2b

    40-30-20-10
    Wallballs@ 9/6kg
    Burpee

    Timecap: 40 mins
    no rest between couplets

  • Travel WOD "BW Five" Workout

    12 min AMRAP
    10 Push-ups
    15 Sit-Ups
    20 Lunges (one leg counts as one rep)