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

  • Conditioning 20-10-2018 Workout

    In teams of 2:
    AMRAP 28:00
    20 DB Man Makers (50, 30)
    800 meter Run / 800m Row / 800m Ski / 4 x Stairs

    • One person works at a time. Split as needed.
    • Rx+: Add 10/8 Ring Muscle-ups each round

  • Intervals 2:30-2:30 Workout

    Intervals 3R

    AMRAP 2:30 min
    7 box jumps
    10 ring rows

    • 2:30 min rest

    AMRAP 2:30 min
    7 KB SDLHP 24/16 kg
    5 pushups

    • 2:30 min rest

  • 10/18/18 Workout

    Warm up(0:00-12:00)
    “Rowling”

    followed by…

    Quad Stretch 
    Knee to Chest 
    Soldier Kicks 
    Cradle Stretch 
    Side Lunge 
    Walking Samson 
    Walking Spiderman 
    Walkouts 
    Straight Leg Bear Crawl 
    Skip for Height 
    High Knees 
    Butt Kickers

    Mobility(12:00-14:00)
    Down dog to foot pedal

    Teach/Skill(14:00-30:00)
    Row
    Double unders
    Farmers carry

    Run through(35:00-40:00)
    5 cal row
    15 du/su
    25m farmers carry

    Metcon(35:00-60:00)
    "Under Water"
    3rds
    50/35 cal row
    100 double unders
    200m farmers carry 70/53

    Optional(12)
    5x100m hill sprints
    1600m run/walk
    5x1 back squat(form)

    Finisher
    Walking heel grab
    Walking knee grab
    30 scap push ups
    1 min calf stretch
    1 min chest opener
    60 dbl crunch

  • Muscle & Power, AV1 Strength

    Back squat 1 RM

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • 18.10.2018 Workout

    60 minutes for

    12-15 triceps press
    max reps strict pull ups
    500 m rowing (stroke per minute 35-40, resistance 2-3)
    HS hold 0:45
    8 Banded overhead squat, rubber band&object
    (kb,db, assaultbike, stereot, gymboss, boksi, torijuoppo, Trump tms. roikkumaan tankoon molempiin päihin kumien varaan)

  • Onsdag 17/10 2018 Workout

    A: Dead Lift 5RM

    B: 6rft Partner WOD, alternating full rounds
    5 power clean 60/40kg
    10 Strict chin ups
    5 power clean
    15 ball slam
    5 power clean
    10 box jumps

  • Core Workout

    3 rounds for time
    20 hollow rock
    20 sit ups
    20 mountain climbers
    rest 30 sec

  • Intervals 2:30-2:30 Workout

    Intervals 3R: (30 min)

    AMRAP 2:30 min
    10 KB-swings
    5 pushups

    2:30 min rest

    AMRAP 2:30 min
    10 goblet squats
    5 pullups

    2:30 min rest

  • 14.10.2018 Workout

    For time:
    Row 3000m
    75 box over jumps
    Row 2000m
    50 box over jumps
    Row 1500m
    25 box over burpees