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

  • Chelsea Workout

    EMOM 30
    5 Pull-ups 10 Push-ups 15 Squats
    - goal is to finish whole 30 min
    - if you have done this benchmark word prior, ad 1 rep to each movement
    - this is mental capacity training
    If you fall behind -> can't make it 30 reps you should keep going and get as many rounds as possible (AMRAP-style) in the remaining time. BUT your “Chelsea” score will only count the number of rounds you completed as an EMOM.

  • Extra Credit 17-11-2021 Workout

    Banded Facepull-apart: 3 x 50. Rest as needed.
    - light band
    +
    - 45 Degree Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.11.2021 Strict HSPU + Pull Ups Workout

    5 Sets. Every 4:00

    Max reps Strict HSPU (Unbroken)
    Max reps Strict Pull Ups ( Unbroken)

    Results is total reps. Mark down Highest score too.

  • Tuesday Warm up Workout

    Warm Up
    1:00 Rowing
    1:00 Ski Erg
    1:00 AB
    second round with :45 work and moderate pace
    then do some overall streching to get solid feeling for workout!

    Easy Pace Metcon
    5-4-3-2-1 minutes of
    Rowing
    Ski Erg
    Air Bike or Bike erg

    Keep easy pace through workout, total time 45 minutes.

  • DB Conditioning Workout

    For time:

    3 Rounds:
    3 DB Hang Cleans L
    3 DB Hang Cleans R
    3 DB Thruster L
    3 DB Thruster R
    3 Rope Climbs 4m

    Rest 3:00
    Repeat

    M: 20kg DB
    W: 15kg DB

  • Tankoralli Workout

    For time:
    7 rounds of:
    250 m row
    Clean, increasing weight each round

    7x35/55
    6x37,5/57,5
    5x40/60
    4x42,5/62,5
    3x45/65
    2x47,5/67,5
    1x50/70

    Time cap: 15 min.

  • Gymnastics strict strenght 1 Strength

    STRICT CHEST TO BAR

    5-4-3-3-3
    add weight if possible

  • 131121 Lauantai Workout

    3x 3min work / 1min rest
    14 pistol squat
    6 burpee over rower
    AMRAP row for cal

    Rest 3min

    3x 3min work / 1min rest
    14 DB squat 2x15/10
    14 pull-up
    AMRAP burpee to target

  • 3-4x5 BMU Workout

    3-4x5 BMU
    - Rest 2min btw sets

  • Ke 22.9.2021 kisa: maastaveto Strength

    Maastaveto polviin 3x2 (50-60-70%)
    -3s pito

    Maastaveto 4x90%
    -viimeinen sarja tätä progressiota, vedä prkl tai olet nössö!!!

    ”Julle” 5x6
    -lisää kuormaa viime viikkoon

    Hypyt 5x3
    -kuormaa tangolla tai käsipainoilla