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

  • 27.7.2018 Pe Maastaveto Strength

    Rinnalle veto 3x3
    Maastaveto 3x7x75%
    Suorinjaloin mave sumolla 4x8-12
    "Russian twist" 3x20

  • 30.7.2018 Ma Kyykky Strength

    Hypyt 3x5
    Kyykky 3x5x82,5%
    Hyvää huomenta 3x12 (ala-asennossa stoppi)
    Etuheilautus yhdellä kädellä 2x20 (vartalon sivusta)

  • 6/22/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    10 squats
    5 walkouts

    Metcon/*Rx(17)
    4rds
    15 hrpu
    15 du's
    15 abmat sit up/*ghdsu
    15 du's
    15 cal row/ad

    3x8(16)
    bench or strict press superset w/ring dips(mod as needed)

    Finisher
    stretch and roll
    15 side plank pt
    50 knee tap crunch

  • Onsdag 12/9 2018 Workout

    A: Partner wod
    ”Panic breathing”
    500-400-300-200-100m row/each
    Partner holding double kb front rack 24/16kg
    If frontrack is broken 5 burpee penalty/each

  • E4MOM for 6 rounds Workout

    E4MOM for 6 rounds:

    20m Prowler Push RPE 5
    Row 20-30kcal RPE 2-3

    Use heavy loading and push it hard. Row 20-30kcal as active recovery during the rest. Scale if needed

  • Conditioning 01-07-2018 Workout

    AMRAP 8:
    Run 200 Meters / Row 250m / Ski 250m
    20 Air Squats
    10 Push-ups

    Rest 2:00

    AMRAP 8
    Run 200 Meters / Row 250m / Ski 250m
    10 Back Squats (60/42.5kg)
    3 Wall Climbs

    Rx+: Alt. Pistols for Air Squats

  • Thursday 14th June Workout

    Strength: 20 mins to build upto a 1rm in the following complex snatch high pull
    Snatch
    Hang snatch

    Wod: 8 min AMRAP
    10 on RS of each movement then switch
    DBSnatch@22.5/15
    DBOHL
    DBC&J

    Strength: high pull - focus on keeping elbows higher than hands, then a chance to work on the snatch from different positions.

    Wod: complete 10 reps of each movement on the right side then complete 10 reps of each movement on the left side that's one round. We are working on any imbalances you might have so test yourself.

  • Monday 4th June Workout

    Strength:- Deadlift 20 mins to build upto 80-85% then perform 4x5 then 1 set of max reps @70-75%

    WOD:- 6 RFT
    50 DU
    10 power snatch@50/35

    Strength: a lot to get through in 20 mins to manage your time wisely. 4x5 should be heavy reps TNG are allowed.

    Wod: sprint wod! Go hard and fast , aim to go unbroken on power snatch.

  • 5/28/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 plyo
    8 sldl
    6 jing jang
    4 deadlift

    Metcon/*Rx(18)
    "Sham" hero wod
    7rds
    11 deadlifts @body weight
    100m sprint

    @25:00
    work up to 2 rep hvy hang clean

    Finisher
    50 dbl crunch
    50 rtw
    2 min hamstring stretch
    2 min sh distraction

  • 23.5.2018 Workout

    Bodailua
    Kulmasoutu käsipainoilla, 5x8-10 max raskas
    Pystypunnerrus käsipainoilla vuorokäsi, 5x8-10 max raskas
    Ojentaja punnerrus käsipainoilla 5 x 8-10 max raskas
    +
    Painonnostajan lenkki
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min