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

  • 1/16/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=erg jump overs
    then
    5 active dive bombers
    :20 sec down dog with foot pedal

    5 active dive bombers
    :20 sec knuckle drags

    5 active dive bombers
    :20 sec cossack squat

    Mobility(10:00-15:00)
    :30 sec chest opener per
    :30 sec couch stretch per side

    Pointers/Review(15:00-20:00)
    Row-quick handle return, finish at 11'oclock position, keep chest high.

    Erg jumps-consistent pace, be aware of erg, stay focused.

    Lunge-chest high, knee touch, keep knee behind toe.

    Metcon(20)
    3rds
    750m row
    30 erg jump overs
    30 reverse lunge

    Opt(12)
    400m x3 on the 3:00
    5x50m sprint
    5x6 hip extension

    Finisher
    30 scap push ups
    100 bicycles
    1:00 min quad smash per

  • 15.1.2019 deload Workout

    For quality 40 minutes

    8+8 single arm body row
    8 wall squat
    1-4 skin the cat
    12 snow angel (selällään penkillä, pikku lintit käsiin)
    10 man maker
    10-15 banded core rotations
    20/15 cal row (heels on ground)

  • Muscle & Power, YV1 Strength

    Push Press 10-10-10, add weight for every set, then max reps @ 50%

  • Måndag 14/1 2018 Workout

    A: Build up to heavy 3 rep push press

    B:Partner WOD
    8rft:
    10 OHS 42,5/30kg
    10 CTB
    Alternat full rounds

  • Pullups 5min amrap Workout

    Pullups 5min amrap

  • 13.1.2019 Workout

    EMOM 12

    1 min : ttb
    2 min : hspu
    3 min : c2b

    Tee jokaista liikettä sama toistomäärä jokaiselle kierroksella, eli heikoin määrää. Eli esim 4-4-4

  • Pennies Workout

    6 Squat Cleans 225/135
    6 Muscle-ups
    Run 400m
    6 Squat Cleans 225/135
    6 Muscle-ups
    Run 400m
    6 Squat Cleans 225/135
    6 Muscle-ups
    Run 400m
    6 Squat Cleans 225/135
    6 Muscle-ups

  • SSSS Saturday Workout

    In teams of 2:
    AMRAP 25:00
    Row 600m / Bike 30 cal
    30 Box Jumps w. step down
    30 Power Snatch @35/25kg
    30 Overhead Squats @35/25kg

    Rx+:43kg/30kg
    Split the work evenly each movement.

    Goal: 3+ rounds

  • 12.1.2019 Workout

    (voi mennä myös hiihtämään)

    90 min Endurance

    20 box jumps 30/24"
    5 x 10m sprint
    50 cal row
    5 bar mu
    20 Ttb
    *every 6 minute 0:30 hs walk practice

  • A short one for time Workout

    5 rounds for time